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Why do I get so anxious after drinking? Here’s the science behind ‘hangxiety’

<p><em><a href="https://theconversation.com/profiles/blair-aitken-1510537">Blair Aitken</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> and <a href="https://theconversation.com/profiles/rebecca-rothman-2231560">Rebecca Rothman</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a></em></p> <p>You had a great night out, but the next morning, anxiety hits: your heart races, and you replay every conversation from the night before in your head. This feeling, known as hangover anxiety or “<a href="https://adf.org.au/insights/what-is-hangxiety/">hangxiety</a>”, <a href="https://onlinelibrary.wiley.com/doi/10.1002/hup.2623">affects around 22%</a> of social drinkers.</p> <p>While for some people, it’s mild nerves, for others, it’s a wave of anxiety that feels impossible to ride out. The “Sunday scaries” may make you feel panicked, filled with dread and unable to relax.</p> <p>Hangover anxiety can make even simple tasks feel overwhelming. Here’s why it happens, and what you can do about it.</p> <h2>What does alcohol do to our brains?</h2> <p>A hangover is the body’s way of recovering after drinking alcohol, bringing with it a range of symptoms.</p> <p><a href="https://www.mdpi.com/2077-0383/10/23/5691">Dehydration and disrupted sleep</a> play a large part in the pounding headaches and nausea many of us know too well after a big night out. But hangovers aren’t just physical – there’s a strong mental side too.</p> <p>Alcohol is a nervous system depressant, meaning it alters how certain chemical messengers (or neurotransmitters) behave in the brain. Alcohol relaxes you by increasing <a href="https://my.clevelandclinic.org/health/articles/22857-gamma-aminobutyric-acid-gaba">gamma-aminobutyric acid</a> (GABA), the neurotransmitter that makes you feel calm and lowers inhibitions. It decreases <a href="https://my.clevelandclinic.org/health/articles/22839-glutamate">glutamate</a> and this also slows down your thoughts and helps ease you into a more relaxed state.</p> <p>Together, this interaction affects your mood, emotions and alertness. This is why when we drink, we often feel more sociable, carefree and willing to let our guard down.</p> <p>As the effects of the alcohol wear off, your brain works to rebalance these chemicals by <a href="https://www.sciencedirect.com/science/article/pii/S0191886918305762">reducing GABA and increasing glutamate</a>. This shift has the opposite effect of the night before, causing your brain to become more excitable and overstimulated, which can lead to feelings of anxiety.</p> <p>So why do some people get hangxiety, while others don’t? There isn’t one clear answer to this question, as several factors can play a role in whether someone experiences hangover-related anxiety.</p> <h2>Genes play a role</h2> <p>For some, a hangover is simply a matter of how much they drank or how hydrated they are. But genetics may also play a significant role. <a href="https://onlinelibrary.wiley.com/doi/10.1111/add.12699">Research</a> shows your genes can explain almost half the reason why you wake up feeling hungover, while your friend might not.</p> <p>Because genes influence how your body processes alcohol, some people may experience more intense hangover symptoms, such as headaches or dehydration. These stronger physical effects can, in turn, <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1002/hup.2623">trigger anxiety during a hangover</a>, making you more susceptible to “hangxiety.”</p> <h2>Do you remember what you said last night?</h2> <p>But one of the most common culprits for feeling anxious the next day is often <a href="https://journals.sagepub.com/doi/pdf/10.1177/0091450915604988">what you do while drinking</a>.</p> <p>Let’s say you’ve had a big night out and you can’t quite recall a conversation you had or something you did. Maybe you acted in ways that you now regret or feel embarrassed about. You might fixate on these thoughts and get trapped in a cycle of worrying and rumination. This cycle can be hard to break and can make you feel more anxious.</p> <p><a href="https://doi.org/10.1016/j.addbeh.2023.107619">Research</a> suggests people who already struggle with feelings of anxiety in their day-to-day lives are especially vulnerable to hangxiety.</p> <p>Some people drink alcohol to unwind after a stressful day or to make themselves feel more comfortable at social events. This often leads to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9756407">heavier consumption</a>, which can make hangover symptoms more severe. It can also begin a cycle of drinking to feel better, making hangxiety even harder to escape.</p> <h2>Preventing hangover anxiety</h2> <p>The best way to prevent hangxiety is to limit your alcohol consumption. The <a href="https://adf.org.au/reducing-risk/alcohol/alcohol-guidelines">Australian guidelines</a> recommend having no more than ten standard drinks per week and no more than four standard drinks on any one day.</p> <p>Generally, the more you drink, the more intense your hangover symptoms might be, and the worse you are likely to feel.</p> <p>Mixing other drugs with alcohol can also increase the risk of hangxiety. This is especially true for party drugs, such as ecstasy or MDMA, that give you a temporary high but can lead to anxiety as they wear off and you are <a href="https://adf.org.au/insights/drug-comedowns">coming down</a>.</p> <p>If you do wake up feeling anxious:</p> <ul> <li> <p>focus on the physical recovery to help ease the mental strain</p> </li> <li> <p>drink plenty of water, eat a light meal and allow yourself time to rest</p> </li> <li> <p>try <a href="https://www.headspace.com/mindfulness/mindfulness-101">mindfulness meditation</a> or deep breathing exercises, especially if anxiety keeps you awake or your mind races</p> </li> <li> <p>consider journalling. This can help re-frame anxious thoughts, put your feelings into perspective and encourage self-compassion</p> </li> <li> <p>talk to a close friend. This can provide a safe space to express concerns and feel less isolated.</p> </li> </ul> <p>Hangxiety is an unwelcome guest after a night out. Understanding why hangxiety happens – and how you can manage it – can make the morning after a little less daunting, and help keep those anxious thoughts at bay.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/240991/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/blair-aitken-1510537">Blair Aitken</a>, Postdoctoral Research Fellow in Psychopharmacology, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> and <a href="https://theconversation.com/profiles/rebecca-rothman-2231560">Rebecca Rothman</a>, PhD Candidate in Clinical Psychology, School of Health Sciences, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-i-get-so-anxious-after-drinking-heres-the-science-behind-hangxiety-240991">original article</a>.</em></p>

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What’s the difference between shyness and social anxiety?

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/kayla-steele-1042011">Kayla Steele</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> and <a href="https://theconversation.com/profiles/jill-newby-193454">Jill Newby</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p>The terms “shyness” and “social anxiety” are often used interchangeably because they both involve feeling uncomfortable in social situations.</p> <p>However, <a href="https://theconversation.com/shyness-isnt-nice-but-shyness-shouldnt-stop-you-28010">feeling shy</a>, or having a shy personality, is not the same as experiencing <a href="https://theconversation.com/explainer-what-is-social-anxiety-disorder-36601">social anxiety</a> (short for “social anxiety disorder”).</p> <p>Here are some of the similarities and differences, and what the distinction means.</p> <h2>How are they similar?</h2> <p>It can be normal to feel nervous or even stressed in new social situations or when interacting with new people. And everyone differs in how comfortable they feel when interacting with others.</p> <p>For people who are shy or socially anxious, social situations can be very uncomfortable, stressful or even threatening. There can be a strong desire to avoid these situations.</p> <p>People who are shy or socially anxious may <a href="https://theconversation.com/paralysed-with-fear-why-do-we-freeze-when-frightened-60543">respond with</a> “flight” (by withdrawing from the situation or avoiding it entirely), “freeze” (by detaching themselves or feeling disconnected from their body), or “<a href="https://theconversation.com/what-is-fawning-how-is-it-related-to-trauma-and-the-fight-or-flight-response-205024">fawn</a>” (by trying to appease or placate others).</p> <p>A complex interaction of biological and environmental factors is also thought to influence the development of shyness and social anxiety.</p> <p>For example, both <a href="https://link.springer.com/article/10.3758/s13415-021-00916-7">shy children</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5428215/">adults with social anxiety</a> have neural circuits that respond strongly to stressful social situations, such as being excluded or left out.</p> <p>People who are shy or socially anxious commonly report physical symptoms of stress in certain situations, or even when anticipating them. These include sweating, blushing, trembling, an increased heart rate or hyperventilation.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/592825/original/file-20240508-22-heev7f.png?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/592825/original/file-20240508-22-heev7f.png?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/592825/original/file-20240508-22-heev7f.png?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=456&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/592825/original/file-20240508-22-heev7f.png?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=456&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/592825/original/file-20240508-22-heev7f.png?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=456&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/592825/original/file-20240508-22-heev7f.png?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=573&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/592825/original/file-20240508-22-heev7f.png?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=573&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/592825/original/file-20240508-22-heev7f.png?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=573&amp;fit=crop&amp;dpr=3 2262w" alt="" /></a><figcaption></figcaption></figure> <h2>How are they different?</h2> <p>Social anxiety is a diagnosable mental health condition and is an example of an anxiety disorder.</p> <p>For people who struggle with social anxiety, social situations – including social interactions, being observed and performing in front of others – trigger intense fear or anxiety about being judged, criticised or rejected.</p> <p>To be diagnosed with social anxiety disorder, social anxiety needs to be persistent (lasting more than six months) and have a significant negative impact on important areas of life such as work, school, relationships, and identity or sense of self.</p> <p>Many adults with social anxiety report feeling shy, timid and lacking in confidence when they were a child. However, not all shy children go on to develop social anxiety. Also, feeling shy does not necessarily mean a person meets the criteria for social anxiety disorder.</p> <p>People vary in how shy or outgoing they are, depending on where they are, who they are with and how comfortable they feel in the situation. This is particularly true for children, who sometimes appear reserved and shy with strangers and peers, and outgoing with known and trusted adults.</p> <p>Individual differences in temperament, personality traits, early childhood experiences, family upbringing and environment, and parenting style, can also influence the extent to which people feel shy across social situations.</p> <p>However, people with social anxiety have overwhelming fears about embarrassing themselves or being negatively judged by others; they experience these fears consistently and across multiple social situations.</p> <p>The intensity of this fear or anxiety often leads people to avoid situations. If avoiding a situation is not possible, they may engage in safety behaviours, such as looking at their phone, wearing sunglasses or rehearsing conversation topics.</p> <p>The effect social anxiety can have on a person’s life can be far-reaching. It may include low self-esteem, breakdown of friendships or romantic relationships, difficulties pursuing and progressing in a career, and dropping out of study.</p> <p>The impact this has on a person’s ability to lead a meaningful and fulfilling life, and the distress this causes, differentiates social anxiety from shyness.</p> <p>Children can show similar signs or symptoms of social anxiety to adults. But they may also feel upset and teary, irritable, have temper tantrums, cling to their parents, or <a href="https://theconversation.com/what-is-selective-mutism-and-is-it-a-lifelong-condition-219930">refuse to speak</a> in certain situations.</p> <p>If left untreated, social anxiety can set children and young people up for a future of missed opportunities, so early intervention is key. With professional and <a href="https://theconversation.com/back-to-school-blues-how-to-help-your-child-with-shyness-90228">parental support</a>, patience and guidance, children can be taught <a href="https://theconversation.com/7-tips-to-help-kids-feeling-anxious-about-going-back-to-school-139207">strategies</a> to overcome social anxiety.</p> <h2>Why does the distinction matter?</h2> <p>Social anxiety disorder is a mental health condition that <a href="https://link.springer.com/article/10.1186/s12916-017-0889-2?utm_source=getftr&amp;utm_medium=getftr&amp;utm_campaign=getftr_pilot">persists</a> for people who do not receive adequate support or treatment.</p> <p>Without treatment, it can lead to <a href="https://pubmed.ncbi.nlm.nih.gov/22306132/">difficulties</a> in education and at work, and in developing meaningful relationships.</p> <p>Receiving a diagnosis of social anxiety disorder can be validating for some people as it recognises the level of distress and that its impact is more intense than shyness.</p> <p>A diagnosis can also be an important first step in accessing appropriate, evidence-based treatment.</p> <p>Different people have different support needs. However, <a href="https://www.nice.org.uk/guidance/cg159/chapter/Recommendations">clinical practice guidelines</a> recommend cognitive-behavioural therapy (a kind of psychological therapy that teaches people practical coping skills). This is often used with <a href="https://theconversation.com/explainer-what-is-exposure-therapy-and-how-can-it-treat-social-anxiety-64483#:%7E:text=Exposure%20therapy%20is%20where%20people,addresses%20the%20underlying%20unhelpful%20thoughts.">exposure therapy</a> (a kind of psychological therapy that helps people face their fears by breaking them down into a series of step-by-step activities). This combination is effective <a href="https://theconversation.com/explainer-what-is-exposure-therapy-and-how-can-it-treat-social-anxiety-64483#:%7E:text=Exposure%20therapy%20is%20where%20people,addresses%20the%20underlying%20unhelpful%20thoughts.">in-person</a>, <a href="https://www.semanticscholar.org/paper/Computer-therapy-for-the-anxiety-and-depression-is-Andrews-Basu/25e9ee98a1af8d2780ac3e1f687ebc40ebd1b47c">online</a> and in <a href="https://pubmed.ncbi.nlm.nih.gov/34534800/">brief treatments</a>.</p> <h2>For more support or further reading</h2> <p>Online resources about social anxiety include:</p> <ul> <li> <p>This Way Up’s <a href="https://thiswayup.org.au/programs/social-anxiety-program/">online program</a> for managing excessive shyness and fear of social situations</p> </li> <li> <p>Beyond Blue’s <a href="https://www.beyondblue.org.au/mental-health/anxiety/types-of-anxiety/social-anxiety-disorder">resources</a> on social anxiety</p> </li> <li> <p>a guide to <a href="https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Social-Anxiety">looking after yourself</a> if you have social anxiety, from the Western Australian health department</p> </li> <li> <p>social anxiety <a href="https://brave4you.psy.uq.edu.au/">online program for children and teens</a> from the University of Queensland</p> </li> <li> <p>inroads, a <a href="https://inroads.org.au/">self-guided online program</a> for young adults who drink alcohol to manage their anxiety.</p> </li> </ul> <hr /> <p><em>We thank the Black Dog Institute <a href="https://www.blackdoginstitute.org.au/about/who-we-are/lived-experience/">Lived Experience Advisory Network</a> members for providing feedback and input for this article and our research.</em><!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/225669/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/kayla-steele-1042011">Kayla Steele</a>, Postdoctoral research fellow and clinical psychologist, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> and <a href="https://theconversation.com/profiles/jill-newby-193454">Jill Newby</a>, Professor, NHMRC Emerging Leader &amp; Clinical Psychologist, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/whats-the-difference-between-shyness-and-social-anxiety-225669">original article</a>.</em></p> </div>

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If you have money anxiety, knowing your financial attachment style can help

<p><em><a href="https://theconversation.com/profiles/ylva-baeckstrom-1463175">Ylva Baeckstrom</a>, <a href="https://theconversation.com/institutions/kings-college-london-1196">King's College London</a></em></p> <p>The number of people struggling with money in Britain is at a <a href="https://www.theguardian.com/money/2024/mar/18/record-numbers-of-uk-people-in-debt-warns-charity">record high</a>. Financial charities say that people are contacting them for help with debt, paying bills and insolvency. The campaign group Debt Justice found in a <a href="https://debtjustice.org.uk/wp-content/uploads/2024/03/WalnutOmnibus-Debt-Justice-Policy-Development-Weighted.xlsx">survey</a> that 29% of 18- to 24-year-olds and 25% of 25- to 34-year-olds had missed three or more bill payments in the last six months.</p> <p>A majority (65%) of people don’t think they can survive on their savings for three months without <a href="https://www.money.co.uk/savings-accounts/savings-statistics">borrowing money</a>. Statistics from the UK’s financial markets regulator show that more than one-third of UK adults have less than £1,000 in savings. And a survey by Money.co.uk found that 30% of Brits aged 25-64 do not save at all <a href="https://www.pensionsage.com/pa/Nearly-one-third-of-Brits-are-not-saving-for-retirement.php">for retirement</a>.</p> <p>With figures like that, is it any wonder that 75% of people in the UK feel <a href="https://www.mentalhealth.org.uk/about-us/news/financial-strain-driving-uks-anxiety#:%7E:text=Almost%20three%2Dquarters%20of%20the,cited%20job%20insecurity%20or%20unemployment">anxious about money</a>?</p> <p>The current state of the economy is particularly scary for young people. Unless you were born with a trust fund (not most people), you are likely part of the first generation to be financially worse off than <a href="https://edition.cnn.com/2020/01/11/politics/millennials-income-stalled-upward-mobility-us/index.html">your parents</a>. Retirement seems like an impossibility, and you’re unlikely to own your own home. Eighty percent of people in their early 20s worry about <a href="https://www.youngminds.org.uk/parent/parents-a-z-mental-health-guide/money-and-mental-health/#Thelinksbetweenmoneyandmentalhealth">not earning enough</a>.</p> <p>It is important to start planning for your financial future early in your career, but you may find it overwhelming. The good news is, there are ways to overcome this.</p> <h2>Finding your financial attachment style</h2> <p>As a psychotherapist and finance researcher, I work with people to help them to increase their financial confidence and find the motivation to start planning. This often starts with understanding what influences their relationship with money.</p> <p><a href="https://www.cambridge.org/core/journals/behavioral-and-brain-sciences/article/bowlbyainsworth-attachment-theory/6D35C7A344107195D97FD7ADAE06C807">Attachment theory</a> is a psychological concept introduced in the late 1950s. Your attachment style – which can be, for example, secure, anxious or avoidant – explains how you approach creating emotionally intimate relationships with other people. Some people feel secure building relationships, while others are extremely anxious. Some avoid close relationships altogether.</p> <p>Attachment style can also apply to your finances. If you feel confident and safe when it comes to money, you are secure in your relationship to saving and spending. But if the thought of opening an ISA or filling out a tax return, let alone planning for retirement, fills you with dread and panic, you may be anxiously attached. And if you if you push money worries to the back of your mind, you are likely avoidant.</p> <p>Attachment theorists and psychotherapists like me think that attachment styles are shaped by childhood experiences – for example, how well you were looked after by your parents or carers, and how safe and loved you felt.</p> <p>The way money was handled in your family growing up is likely to have set the blueprint for your <a href="https://www.sciencedaily.com/releases/2020/02/200225114410.htm">financial attachment style</a>. Outside influences like education or work experiences may shape this too.</p> <p>Although financial education is part of the <a href="https://maps.org.uk/en/work-with-us/financial-education-in-schools">school curriculum</a> in the UK, 76% of children leave school without sufficient <a href="https://maps.org.uk/en/media-centre/press-releases/2024/hundreds-of-thousands-leaving-school-without-money-skills#:%7E:text=In%20its%20poll%20of%201%2C012,knowledge%20they%20need%20for%20adulthood">financial knowledge</a> to manage their lives. Similarly, financial services like banks have done a poor job helping people establish secure financial relationships. Complex and <a href="https://www.pwmnet.com/private-view-blog-time-for-the-financial-industry-to-jettison-the-jargon">off-putting language</a> has placed a barrier between those who know about money and those who need to learn.</p> <p>If you feel unable to keep up with financial terms, or that you don’t understand money, this is likely to hurt your confidence in your financial planning abilities and fuel a more avoidant attachment style.</p> <p>Identifying your attachment style can help you nurture a better relationship with money. You will be able to understand and predict how and why you react to finances in certain ways. And, it can provide confidence by reminding you that money struggles are not necessarily your fault.</p> <h2>Getting over financial anxiety</h2> <p>Some of the recent financial trends spreading on social media may give an insight into your attachment style. Are you <a href="https://www.cnbc.com/select/what-is-loud-budgeting-trend-can-it-work/">“loud budgeting”</a> (being vocal about why you aren’t spending money)? This could be a sign of financial confidence and that you have secure financial attachment. Or are you “doom spending” (spending money you don’t have instead of creating a <a href="https://www.theguardian.com/lifeandstyle/2024/jan/31/are-you-loud-budgeting-or-doom-spending-finance-according-to-gen-z">nest egg</a> for the future)? You may be avoidant.</p> <p>Healthy relationships with <a href="https://www.nhs.uk/every-mind-matters/lifes-challenges/maintaining-healthy-relationships-and-mental-wellbeing/#:%7E:text=People%20with%20healthy%2C%20positive%20and,such%20as%20stress%20and%20anxiety">people</a> and <a href="https://www.nhs.uk/every-mind-matters/lifes-challenges/money-worries-mental-health/#:%7E:text=Our%20mental%20health%20might%20be,earning%20enough%20or%20currently%20unemployed">money</a> are both critical for our survival and mental health. As an adult, you have the power to improve these relationships. But because attachment patterns were formed early on, they are difficult to change. Therapy and other support can help you adopt healthier habits, as can increasing your financial knowledge.</p> <p>If you want to change your relationship with money, you should try to be mindful of what may be influencing you. While financial advice on social media may be useful and help young people feel more empowered to <a href="https://www.forbes.com/advisor/investing/financial-advisor/adults-financial-advice-social-media/">talk about money</a>, it can also <a href="https://www.mcleanhospital.org/essential/it-or-not-social-medias-affecting-your-mental-health">increase anxiety further</a> and be <a href="https://theconversation.com/if-you-get-your-financial-advice-on-social-media-watch-out-for-misinformation-222196">full of misinformation</a>. A good place to start for accurate and helpful information is the government’s <a href="https://www.moneyhelper.org.uk/en">Money Helper website</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/225243/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/ylva-baeckstrom-1463175">Ylva Baeckstrom</a>, Senior Lecturer in Finance, <a href="https://theconversation.com/institutions/kings-college-london-1196">King's College London</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/if-you-have-money-anxiety-knowing-your-financial-attachment-style-can-help-225243">original article</a>.</em></p>

Money & Banking

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Anger, sadness, boredom, anxiety – emotions that feel bad can be useful

<p><em><a href="https://theconversation.com/profiles/heather-lench-1349234">Heather Lench</a>, <a href="https://theconversation.com/institutions/texas-aandm-university-1672">Texas A&amp;M University</a></em></p> <p>Remember the sadness that came with the last time you failed miserably at something? Or the last time you were so anxious about an upcoming event that you couldn’t concentrate for days?</p> <p>These types of emotions are unpleasant to experience and can even feel overwhelming. People often try to avoid them, suppress them or ignore them. In fact, in psychology experiments, people will <a href="https://doi.org/10.1007/s10902-012-9394-7">pay money to not feel many negative emotions</a>. But recent research is revealing that emotions can be useful, and even negative emotions can bring benefits.</p> <p><a href="https://scholar.google.com/citations?user=fzHtrJIAAAAJ&amp;hl=en&amp;oi=ao">In my</a> <a href="https://emotionsciencelab.com">emotion science lab</a> at Texas A&amp;M University, we study how emotions like anger and boredom affect people, and we explore ways that these feelings can be beneficial. We share the results so people can learn how to use their emotions to build the lives they want.</p> <p>Our studies and many others have shown that emotions aren’t uniformly good or bad for people. Instead, different emotions can result in better outcomes in particular types of situations. Emotions seem to function like a Swiss army knife – different emotional tools are helpful in specific situations.</p> <h2>Sadness can help you recover from a failure</h2> <p>Sadness occurs when people perceive that they’ve lost a goal or a desired outcome, and there’s nothing they can do to improve the situation. It could be getting creamed in a game or failing a class or work project, or it can be losing a relationship with a family member. Once evoked, sadness is associated with what psychologists call a deactivation state of doing little, without much behavior or <a href="https://dictionary.apa.org/arousal">physical arousal</a>. Sadness also brings <a href="https://doi.org/10.1111/ap.12232">thinking that is more detailed and analytical</a>. It makes you stop <a href="https://doi.org/10.1177/0963721412474458">and think</a>.</p> <p>The benefit of the stopping and thinking that comes with sadness is that it <a href="https://doi.org/10.1007/978-3-319-77619-4_4">helps people recover from failure</a>. When you fail, that typically means the situation you’re in is not conducive to success. Instead of just charging ahead in this type of scenario, sadness prompts people to step back and <a href="https://doi.org/10.1037/a0016242">evaluate what is happening</a>.</p> <p>When people are sad, they process information in a deliberative, analytical way and want to avoid risk. This mode comes with <a href="https://doi.org/10.1037/0022-3514.75.2.318">more accurate memory</a>, <a href="https://doi.org/10.1080/02699939108411048">judgment that is less influenced</a> <a href="https://doi.org/10.1016/j.jesp.2004.11.005">by irrelevant assumptions or information</a>, and <a href="https://doi.org/10.1016/j.jesp.2008.04.010">better detection of other people lying</a>. These cognitive changes can encourage people to understand past failures and possibly prevent future ones.</p> <p>Sadness can function differently when there’s the possibility that the failure could be avoided if other people help. In these situations, people tend to <a href="https://doi.org/10.1111/j.1469-8986.1994.tb01049.x">cry and can experience</a> <a href="https://doi.org/10.1007/s10286-018-0526-y">increased physiological arousal</a>, such as quicker heart and breathing rates. Expressing sadness, through tears or verbally, has the benefit of <a href="https://doi.org/10.1177/147470491301100114">potentially recruiting other people to help you</a> achieve your goals. This behavior appears to start in infants, with <a href="https://doi.org/10.2307/1127506">tears and cries signaling caregivers to help</a>.</p> <h2>Anger prepares you to overcome an obstacle</h2> <p>Anger occurs when people perceive they’re losing a goal or desired outcome, but that they could improve the situation by removing something that’s in their way. The obstacle could be an injustice committed by another person, or it could be a computer that repeatedly crashes while you’re trying to get work done. Once evoked, <a href="https://doi.org/10.1037/a0024244">anger is associated with a “readiness for action,”</a> and your <a href="https://doi.org/10.1016/S0191-8869(02)00313-6">thinking focuses on the obstacle</a>.</p> <p>The benefit of being prepared for action and focused on what’s in your way is that it motivates you to overcome what’s standing between you and your goal. <a href="https://doi.org/10.1177/1754073913512003">When people are angry</a>, they <a href="https://doi.org/10.1002/ejsp.2420240104">process information and make judgments rapidly</a>, want to take action, and are <a href="https://doi.org/10.1016/j.biopsycho.2010.03.010">physiologically aroused</a>. In experiments, <a href="https://doi.org/10.1016/j.paid.2010.04.017">anger actually increases the force of people’s kicks</a>, which can be helpful in physical encounters. Anger results in better outcomes in situations that involve challenges to goals, including confrontational games, <a href="https://doi.org/10.1037/pspa0000350">tricky puzzles</a>, video games with obstacles, and responding quickly on tasks.</p> <p>Expressing anger, facially or verbally, has the benefit of <a href="http://dx.doi.org/10.1037/pspp0000292">prompting other people to clear the way</a>. People are <a href="https://doi.org/10.1037/0022-3514.86.1.57">more likely to concede in negotiations</a> and <a href="https://doi.org/10.1016/j.jesp.2012.12.015">give in on issues</a> when their adversary looks or says they are angry.</p> <h2>Anxiety helps you prepare for danger</h2> <p>Anxiety occurs when people <a href="https://doi.org/10.1177/070674371105601202">perceive a potential threat</a>. This could be giving a speech to a large audience where failure would put your self-esteem on the line, or it could be a physical threat to yourself or loved ones. Once evoked, anxiety is associated with being prepared to respond to danger, including increased physical arousal and <a href="https://doi.org/10.1111/j.1467-9280.2006.01701.x">attention to threats and risk</a>.</p> <p>Being prepared for danger means that if trouble brews, you can respond quickly to prevent or avoid it. When anxious, people detect threats rapidly, have fast reaction times and <a href="https://doi.org/10.1111/j.1467-9280.2006.01701.x">are on heightened alert</a>. The eye-widening that often comes with fear and anxiety even <a href="https://doi.org/10.1038/nn.2138">gives people a wider field of vision</a> and improves threat detection.</p> <p>Anxiety prepares the body for action, which improves performance on a number of tasks that involve motivation and attention. It motivates people to prepare for upcoming events, such as devoting time to study for an exam. Anxiety also prompts protective behavior, which can help prevent the potential threat from becoming a reality.</p> <h2>Boredom can jolt you out of a rut</h2> <p>There is less research on boredom than many other emotions, so it is not as well understood. Researchers debate <a href="https://doi.org/10.1016/j.tics.2023.02.002">what it is</a> and <a href="https://doi.org/10.3390/bs3030459">what it does</a>.</p> <p>Boredom appears to occur when someone’s current situation is <a href="https://doi.org/10.3390/bs3030459">not causing any other emotional response</a>. There are three situations <a href="https://doi.org/10.1007/s11031-011-9234-9">where this lack can occur</a>: when emotions fade, such as the happiness of a new car fading to neutral; when people don’t care about anything in their current situation, such as being at a large party where nothing interesting is happening; or when people have no goals. Boredom does not necessarily set in just because nothing is happening – someone with a goal of relaxation might feel quite content sitting quietly with no stimulation.</p> <p>Psychology researchers think that the benefit of boredom in situations where people are not responding emotionally is that it <a href="http://dx.doi.org/10.1037/emo0000433">prompts making a change</a>. If nothing in your current situation is worth responding to, the <a href="https://doi.org/10.1002/jocb.154">aversive experience of boredom can motivate you</a> to seek new situations or change the way you’re thinking. Boredom has been related to more risk seeking, a desire for novelty, and creative thinking. It seems to function like an emotional stick, nudging people out of their current situation to explore and create.</p> <h2>Using the toolkit of emotion</h2> <p>People want to be happy. But research is finding that a satisfying and productive life includes a <a href="http://dx.doi.org/10.1037/pspp0000292">mix of positive and negative emotions</a>. Negative emotions, even though they feel bad to experience, can motivate and prepare people for failure, challenges, threats and exploration.</p> <p>Pleasant or not, your emotions can help guide you toward better outcomes. Maybe understanding how they prepare you to handle various situations will help you feel better about feeling bad.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/217654/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/heather-lench-1349234">Heather Lench</a>, Professor of Psychological and Brain Sciences, <a href="https://theconversation.com/institutions/texas-aandm-university-1672">Texas A&amp;M University</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/anger-sadness-boredom-anxiety-emotions-that-feel-bad-can-be-useful-217654">original article</a>.</em></p>

Mind

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If anxiety is in my brain, why is my heart pounding? A psychiatrist explains the neuroscience and physiology of fear

<p><em><a href="https://theconversation.com/profiles/arash-javanbakht-416594">Arash Javanbakht</a>, <a href="https://theconversation.com/institutions/wayne-state-university-989">Wayne State University</a></em></p> <p>Heart in your throat. Butterflies in your stomach. Bad gut feeling. These are all phrases many people use to describe fear and anxiety. You have likely felt anxiety inside your chest or stomach, and your brain usually doesn’t hurt when you’re scared. Many cultures tie cowardice and bravery more <a href="https://afosa.org/the-meaning-of-heart-qalb-in-quran/">to the heart</a> <a href="https://byustudies.byu.edu/article/bowels-of-mercy/">or the guts</a> than to the brain.</p> <p>But science has traditionally seen the brain as the birthplace and processing site of fear and anxiety. Then why and how do you feel these emotions in other parts of your body?</p> <p>I am a <a href="https://scholar.google.com/citations?user=UDytFmIAAAAJ&amp;hl=en">psychiatrist and neuroscientist</a> who researches and treats fear and anxiety. In my book “<a href="https://rowman.com/ISBN/9781538170380/Afraid-Understanding-the-Purpose-of-Fear-and-Harnessing-the-Power-of-Anxiety">Afraid,</a>” I explain how fear works in the brain and the body and what too much anxiety does to the body. Research confirms that while emotions do originate in your brain, it’s your body that carries out the orders.</p> <h2>Fear and the brain</h2> <p>While your brain evolved to save you from a falling rock or speeding predator, the anxieties of modern life are often a lot more abstract. Fifty-thousand years ago, being rejected by your tribe could mean death, but not doing a great job on a public speech at school or at work doesn’t have the same consequences. Your brain, however, <a href="https://doi.org/10.1006/nimg.2002.1179">might not know the difference</a>.</p> <p>There are a few key areas of the brain that are heavily involved in processing fear.</p> <p>When you perceive something as dangerous, whether it’s a gun pointed at you or a group of people looking unhappily at you, these sensory inputs are first relayed to <a href="https://doi.org/10.1038%2Fnpp.2009.121">the amygdala</a>. This small, almond-shaped area of the brain located near your ears detects salience, or the emotional relevance of a situation and how to react to it. When you see something, it determines whether you should eat it, attack it, run away from it or have sex with it.</p> <p><a href="https://theconversation.com/the-science-of-fright-why-we-love-to-be-scared-85885">Threat detection</a> is a vital part of this process, and it has to be fast. Early humans did not have much time to think when a lion was lunging toward them. They had to act quickly. For this reason, the amygdala evolved to bypass brain areas involved in logical thinking and can directly engage physical responses. For example, seeing an angry face on a computer screen can immediately trigger a <a href="https://doi.org/10.1006/nimg.2002.1179">detectable response from the amygdala</a> without the viewer even being aware of this reaction.</p> <figure><iframe src="https://www.youtube.com/embed/xoU9tw6Jgyw?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">In response to a looming threat, mammals often fight, flee or freeze.</span></figcaption></figure> <p><a href="https://doi.org/10.1038/npp.2009.83">The hippocampus</a> is near and tightly connected to the amygdala. It’s involved in memorizing what is safe and what is dangerous, especially in relation to the environment – it puts fear in context. For example, seeing an angry lion in the zoo and in the Sahara both trigger a fear response in the amygdala. But the hippocampus steps in and blocks this response when you’re at the zoo because you aren’t in danger.</p> <p>The <a href="https://doi.org/10.1176/appi.ajp.2016.16030353">prefrontal cortex</a>, located above your eyes, is mostly involved in the cognitive and social aspects of fear processing. For example, you might be scared of a snake until you read a sign that the snake is nonpoisonous or the owner tells you it’s their friendly pet.</p> <p>Although the prefrontal cortex is usually seen as the part of the brain that regulates emotions, it can also teach you fear based on your social environment. For example, you might feel neutral about a meeting with your boss but immediately feel nervous when a colleague tells you about rumors of layoffs. Many <a href="https://theconversation.com/trump-the-politics-of-fear-and-racism-how-our-brains-can-be-manipulated-to-tribalism-139811">prejudices like racism</a> are rooted in learning fear through tribalism.</p> <h2>Fear and the rest of the body</h2> <p>If your brain decides that a fear response is justified in a particular situation, it activates a <a href="https://doi.org/10.1093/med/9780190259440.003.0019">cascade of neuronal and hormonal pathways</a> to prepare you for immediate action. Some of the fight-or-flight response – like heightened attention and threat detection – takes place in the brain. But the body is where most of the action happens.</p> <p>Several pathways prepare different body systems for intense physical action. The <a href="https://doi.org/10.3389/fnins.2014.00043">motor cortex</a> of the brain sends rapid signals to your muscles to prepare them for quick and forceful movements. These include muscles in the chest and stomach that help protect vital organs in those areas. That might contribute to a feeling of tightness in your chest and stomach in stressful conditions.</p> <figure><iframe src="https://www.youtube.com/embed/0IDgBlCHVsA?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Your sympathetic nervous system is involved in regulating stress.</span></figcaption></figure> <p>The <a href="https://www.ncbi.nlm.nih.gov/books/NBK542195/">sympathetic nervous system</a> is the gas pedal that speeds up the systems involved in fight or flight. Sympathetic neurons are spread throughout the body and are especially dense in places like the heart, lungs and intestines. These neurons trigger the adrenal gland to release hormones like adrenaline that travel through the blood to reach those organs and increase the rate at which they undergo the fear response.</p> <p>To assure sufficient blood supply to your muscles when they’re in high demand, signals from the sympathetic nervous system increase the rate your heart beats and the force with which it contracts. You feel both increased heart rate and contraction force in your chest, which is why you may connect the feeling of intense emotions to your heart.</p> <p>In your lungs, signals from the sympathetic nervous system dilate airways and often increase your breathing rate and depth. Sometimes this results in a feeling of <a href="https://theconversation.com/pain-and-anxiety-are-linked-to-breathing-in-mouse-brains-suggesting-a-potential-target-to-prevent-opioid-overdose-deaths-174187">shortness of breath</a>.</p> <p>As digestion is the last priority during a fight-or-flight situation, sympathetic activation slows down your gut and reduces blood flow to your stomach to save oxygen and nutrients for more vital organs like the heart and the brain. These changes to your gastrointestinal system can be perceived as the discomfort linked to fear and anxiety.</p> <h2>It all goes back to the brain</h2> <p>All bodily sensations, including those visceral feelings from your chest and stomach, are relayed back to the brain through the pathways <a href="https://www.ncbi.nlm.nih.gov/books/NBK555915/">via the spinal cord</a>. Your already anxious and highly alert brain then processes these signals at both conscious and unconscious levels.</p> <p><a href="https://doi.org/10.1176/appi.ajp.2016.16030353">The insula</a> is a part of the brain specifically involved in conscious awareness of your emotions, pain and bodily sensations. The <a href="https://doi.org/10.1038%2Fs41598-019-52776-4">prefrontal cortex</a> also engages in self-awareness, especially by labeling and naming these physical sensations, like feeling tightness or pain in your stomach, and attributing cognitive value to them, like “this is fine and will go away” or “this is terrible and I am dying.” These physical sensations can sometimes create a loop of increasing anxiety as they make the brain feel more scared of the situation because of the turmoil it senses in the body.</p> <p>Although the feelings of fear and anxiety start in your brain, you also feel them in your body because your brain alters your bodily functions. Emotions take place in both your body and your brain, but you become aware of their existence with your brain. As the rapper Eminem recounted in his song “Lose Yourself,” the reason his palms were sweaty, his knees weak and his arms heavy was because his brain was nervous.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/210871/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/arash-javanbakht-416594"><em>Arash Javanbakht</em></a><em>, Associate Professor of Psychiatry, <a href="https://theconversation.com/institutions/wayne-state-university-989">Wayne State University</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/if-anxiety-is-in-my-brain-why-is-my-heart-pounding-a-psychiatrist-explains-the-neuroscience-and-physiology-of-fear-210871">original article</a>.</em></p>

Body

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Why is a messy house such an anxiety trigger for me and what can I do about it?

<p><em><a href="https://theconversation.com/profiles/erika-penney-1416241">Erika Penney</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a></em></p> <p>Do you ever feel overwhelmed by the sight of clutter and mess in your home? Have you walked in the door only to feel overloaded by scattered papers, unwashed dishes and clothes in disarray? Maybe you’ve even had arguments because it bothers you more than it bothers you partner or housemates.</p> <p>You’re not alone. Many people report a messy house can trigger feelings of <a href="https://journals.sagepub.com/doi/abs/10.1177/0146167209352864">stress</a> and <a href="https://www.sciencedirect.com/science/article/abs/pii/S0272494421000062?via%3Dihub">anxiety</a>.</p> <p>So why do clutter and chaos make some of us feel so overwhelmed? Here’s what the research says – and what you can do about it.</p> <h2>Cognitive overload</h2> <p>When we’re surrounded by distractions, our brains essentially become <a href="https://pubmed.ncbi.nlm.nih.gov/21228167/">battlegrounds</a> for attention. Everything competes for our focus.</p> <p>But the brain, as it turns out, <a href="https://psycnet.apa.org/record/1994-43838-001">prefers</a> order and “<a href="https://www.frontiersin.org/articles/10.3389/fnhum.2015.00086/full%22%22">singletasking</a>” over multitasking.</p> <p>Order helps reduce the competition for our attention and reduces mental load. While some people might be better than others at <a href="https://www.pnas.org/doi/full/10.1073/pnas.1523471113">ignoring distractions</a>, distractable environments can overload our cognitive capabilities and memory.</p> <p>Clutter, disorder and mess can affect more than just our cognitive resources. They’re also linked to our <a href="https://pubmed.ncbi.nlm.nih.gov/23907542/">eating</a>, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0360132318307157?via=ihub">productivity</a>, mental health, <a href="https://www.tandfonline.com/doi/abs/10.1207/s15374424jccp3401_9">parenting</a> decisions and even our willingness to donate <a href="https://pubmed.ncbi.nlm.nih.gov/23907542/">money</a>.</p> <h2>Are women more affected than men?</h2> <p>Research suggests the detrimental effects of mess and clutter may be more pronounced in women than in men.</p> <p>One <a href="https://journals.sagepub.com/doi/10.1177/0146167209352864">study</a> of 60 dual-income couples found women living in cluttered and stressful homes had higher levels of cortisol (a <a href="https://pubmed.ncbi.nlm.nih.gov/19596045/#:%7E:text=After%2520controlling%2520for%2520the%2520individual,and%2520poor%2520self-rated%2520health.">hormone</a> associated with stress) and heightened depression symptoms.</p> <p>These effects remained consistent even when factors like marital satisfaction and personality traits were taken into account. In contrast, the men in this study seemed largely unaffected by the state of their home environments.</p> <p>The researchers theorised that women may feel a greater responsibility for maintaining the home. They also suggested the social aspect of the study (which involved giving home tours) may have induced more fear of judgement among women than men.</p> <p>We will all live with clutter and disorganisation to some degree in our lives. Sometimes, however, significant clutter problems can be linked to underlying mental health conditions such as <a href="https://beyondocd.org/information-for-individuals/symptoms/ocd-related-hoarding#:%7E:text=Examples%20of%20hoarding%20in%20the,are%20not%20needed%20any%20more">obsessive-compulsive disorder</a>, <a href="https://beyondocd.org/information-for-individuals/symptoms/ocd-related-hoarding#:%7E:text=Examples%20of%20hoarding%20in%20the,are%20not%20needed%20any%20more">hoarding disorder</a>, <a href="https://psychcentral.com/depression/messy-room-depression#does-it-exacerbate-symptoms">major depressive disorder</a>, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0005796704000531">attention deficit hyperactivity disorder</a>, and <a href="https://www.sciencedirect.com/science/article/abs/pii/S0887618510001647">anxiety disorders</a>.</p> <p>This raises a crucial question: which came first? For some, clutter is the source of anxiety and distress; for others, poor mental health is the source of disorganisation and clutter.</p> <h2>Not all mess is a problem</h2> <p>It’s important to remember clutter isn’t all bad, and we shouldn’t aim for perfection. Real homes don’t look like the ones in magazines.</p> <p>In fact, disorganised spaces can result in increased <a href="https://pubmed.ncbi.nlm.nih.gov/23907542/">creativity</a> and elicit fresh insights.</p> <p>Living in constant disorder isn’t productive, but striving for perfectionism in cleanliness can also be counterproductive. Perfectionism itself is associated with feeling overwhelmed, anxiety and <a href="https://pubmed.ncbi.nlm.nih.gov/28026869/">poor mental health</a>.</p> <h2>Mess makes me anxious so what can I do about it?</h2> <p>It’s important to remember you have some agency over what matters to you and how you want to prioritise your time.</p> <p>One approach is to try to reduce the clutter. You might, for example, have a dedicated de-cluttering session every week. This may involve hiring a cleaner (if you can afford it) or playing some music or a podcast while tidying up for an hour with your other household members.</p> <p>Establishing this routine can reduce clutter distractions, ease your overall mental load and alleviate worry that clutter will spiral out of control.</p> <p>You can also try micro-tidying. If don’t have time for a complete cleanup, commit just five minutes to clearing one small space.</p> <p>If the clutter is primarily caused by other household members, try to calmly discuss with them how this mess is affecting your mental health. See if your kids, your partner or housemates can negotiate some boundaries as a household over what level of mess is acceptable and how it will be handled if that threshold is exceeded.</p> <p>It can also help to develop a self-compassionate mindset.</p> <p>Mess doesn’t define whether you are a “good” or “bad” person and, at times, it may even stimulate your <a href="https://pubmed.ncbi.nlm.nih.gov/23907542/">creativity</a>. Remind yourself that you deserve success, meaningful relationships and happiness, whether or not your office, home or car is a mess.</p> <p>Take comfort in <a href="https://journals.sagepub.com/doi/abs/10.1177/0013916516628178">research</a> suggesting that while disorganised environments can make us susceptible to stress and poor decision-making, your mindset can buffer you against these vulnerabilities.</p> <p>If clutter, perfectionism or anxiety has begun to seem unmanageable, talk with your GP about a referral to a <a href="https://psychology.org.au/psychology/about-psychology/what-is-psychology">psychologist</a>. The right psychologist (and you may need to try a few before you find the right one) can help you cultivate a life driven by values that are important to you.</p> <p>Clutter and mess are more than just visual nuisances. They can have a profound impact on mental wellbeing, productivity and our choices.</p> <p>Understanding why clutter affects you can empower you to take control of your mindset, your living spaces and, in turn, your life.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/211684/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/erika-penney-1416241">Erika Penney</a>, Lecturer in Clinical Psychology, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-is-a-messy-house-such-an-anxiety-trigger-for-me-and-what-can-i-do-about-it-211684">original article</a>.</em></p>

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Tracking the shift in meanings of ‘anxiety’ and ‘depression’ over time

<p>The mental health terms ‘anxiety’ and ‘depression’ have become increasingly pathologised since the 1970s, according to analysis by Australian researchers of more than a million academic and general text sources. </p> <p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0288027" target="_blank" rel="noreferrer noopener">Publishing</a> in PLOS ONE, psychology and computer science researchers from the University of Melbourne tracked the frequency and meaning of the concepts ‘anxiety’ and ‘depression’ from 1970 to 2018, and words that occurred in their vicinity.</p> <p>Using natural language processing, the team analysed more than 630 million words across 871,340 academic psychology papers, as well as 400,000 texts from general sources such as magazines, newspapers and non-fiction books.</p> <p>Paper co-author psychologist Professor Nicholas Haslam has a long standing interest in how mental health terms change their meanings over time, particularly the way harm-related words like bullying, abuse and trauma tend to expand over time, incorporating new, and often less severe kinds of experiences.</p> <p>Haslam says that trend reflects progressive social change and a rising sensitivity to harm and suffering in our culture. “We emphasize [that’s] mostly a good thing,” he says.</p> <p><iframe title="The Emoji Squad: The Mysterious Group Behind the Little Icons We Love 🤝" src="https://omny.fm/shows/huh-science-explained/the-emoji-squad-the-mysterious-group-behind-the-li/embed?in_playlist=podcast&amp;style=Cover" width="100%" height="180" frameborder="0"></iframe></p> <p>The terms ‘anxiety’ and ‘depression’ were selected for analysis as prevalent, prominent mental health concepts.</p> <p>The researchers expected the emotional intensity and severity of the two terms to reduce over time as the frequency of their use increased.</p> <p>That expectation was informed by previous research using a similar approach, co-authored by Haslam and <a href="https://sciendo.com/article/10.58734/plc-2023-0002" target="_blank" rel="noreferrer noopener">publishing in</a> Sciendo, where increasing use of the word ‘trauma’ since the 1970s was associated with a shift in meaning including a broadening of use and declining severity.</p> <p>They hypothesised a similar trend for ‘anxiety’ and ‘depression’.</p> <p>“Well, we didn’t find what we expected,” Haslam says.</p> <p>Contrary to expectation, the emotional severity associated with anxiety and depression increased linearly over time. </p> <p>The authors say this is possibly due to growing pathologising of the terms, given their analysis shows use of the words increasingly linked to clinical concepts. </p> <p>In particular, the terms ‘disorder’ and ‘symptom’ have become more commonly associated with ‘anxiety’ and ‘depression’ in more recent decades, the paper says, finding similar patterns in both the academic and general texts. </p> <p>Anxiety and depression were also increasingly used together, compared to use in the ‘70s where the terms were more likely to refer to separate things.</p> <p>Haslam says, these shifts in meaning could reflect growing awareness of mental health in society and more research is needed into the implications, he says. </p> <p>But he notes this is an area where there can be “mixed blessings”.</p> <p>On the one hand, greater awareness of anxiety and depression can help people to seek appropriate treatment; and on the other, pathologising more ordinary variations in mood can risk become self-fulfilling or self-defeating.</p> <p>At a more systemic level, pathologising the milder end of the mental health spectrum could risk leading to a misallocation of resources away from the more severe and urgent mental health problems, Haslam says.</p> <p><em>Image credits: Getty Images</em></p> <p><em><a href="https://cosmosmagazine.com/people/social-sciences/tracking-the-shift-in-meanings-of-anxiety-and-depression-over-time/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/petra-stock">Petra Stock</a>. </em></p>

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10 ways to upcycle old clothes

<h2>What is upcycling?</h2> <p>Upcycling, also known as ‘creative reuse,’ refers to the method of repurposing a used item into something else. In the context of upcycling clothes, it means taking an old piece of clothing that’s tattered, worn, broken, ripped or frayed and giving it new life so it can be worn or used again.</p> <p>“If you’ve heard the phrase ‘turning trash into treasure,’ that’s exactly what upcycling is,” explains Laura Wittig, CEO and founder of sustainable online platform Brightly. “Essentially, upcycling means taking something old – that would likely be destined for the landfill – and turning it into something new.”</p> <h2>What are the benefits of upcycling?</h2> <p>When you upcycle just about anything, you’re prolonging the item’s life and ultimately preventing it from heading to the landfill – or, at least, extending its life prior to the landfill. You’re choosing to get more use out of the item before throwing it away.</p> <p>“Upcycling is one of the best things you can do for the planet,” Wittig says. “It gives a new life to something that would typically be thrown away, keeping waste out of landfills. Aside from reducing waste, it also minimises the use of new materials needed to produce new products, as well as reduces the carbon emissions from mass manufacturing.” This means you’re also reducing your carbon footprint.</p> <p>Reader’s Digest consulted Stephanie Moram, CEO and founder Good Girl Gone Green and host of the Green Junkie podcast. She adds: “Upcycling reduces landfill waste and textile waste, requires less energy than recycling, saves natural resources – and therefore reduces greenhouse gas emissions in the process – encourages creativity, encourages sustainability practices and [results in] one-of-a-kind products.” Talk about a win-win!</p> <p>There’s also an undeniable monetary benefit to upcycling. “When you need something, your go-to response is probably buying something new. It’s something we’re all so used to doing,” Wittig notes. “But upcycling what you already have not only reduces waste – it also saves you a lot of money.”</p> <h2>What types of clothing can you upcycle?</h2> <p>Just about any type of clothing can be upcycled, as long as you have a vision and a little bit of imagination.</p> <p>“Clothing is one of the easiest things to upcycle,” Wittig says. “You can turn old jeans into jean shorts, tote bags and household items like wall organisers. T-shirts can be transformed into produce bags, doormats and hanging planters. You can even upcycle old socks, turning them into cleaning rags, erasers for whiteboards and bean bags for outdoor activities. The options are truly endless.”</p> <p>Clothing that can be easily upcycled includes (but is not limited to):</p> <ul> <li>T-shirts</li> <li>Sweaters</li> <li>Denim</li> <li>Jackets</li> <li>Shoes</li> <li>Pants</li> <li>Dresses</li> <li>Skirts</li> <li>Socks</li> <li>Sweatshirts</li> </ul> <p>In fact, even something as occasion- and fabric-specific as wedding gowns can be upcycled. Just take it from Nadia Manjarrez, creative director and founder of Nadia Manjarrez Studio Bridal, who launched both her debut bridal collection and a unique upcycling program last season, to much anticipation. “We upcycle wedding gowns and turn them into another meaningful garment,” Manjarrez tells Reader’s Digest.</p> <p>And the demand is certainly there. Global search for ‘upcycle wedding dress ideas’ has increased by 33 per cent versus the year prior, and ‘upcycled wedding dress’ is even a popular search on Etsy as of late, turning up small-business vendors who transform gowns into handkerchiefs and other special mementos.</p> <p>Manjarrez’s clients have the option of then, post-wedding, returning their wedding garment so that it can be altered or reconstructed for another future occasion. The process – a transformation, really – takes place at the brand’s atelier in Culiacán, Mexico, and takes anywhere from six to eight weeks. Manjarrez and her all-female team consult with customers in person and/or via email and video to turn wedding gowns into the repurposed, upcycled garments of their clients’ dreams.</p> <p>Some brides who anticipate having children in the future may even opt to upcycle their wedding dress into a christening gown for their future child. How crafty (and special!) is that? Celebrities are even hopping on board the upcycled-wedding-dress bandwagon. Emma Watson made her first red-carpet appearance in years in October 2021 donning an upcycled wedding dress designed by Harris Reed.</p> <h2>What to look for in clothes to be upcycled?</h2> <p>Though just about any piece of clothing can be upcycled, some fabrics are easier to work with than others. “The easiest materials to upcycle include any sort of denim and cotton T-shirts, but you can also find plenty of ways to use sweaters, blouses – really anything in your closet,” Wittig says. “You just need to get creative!”</p> <p>However, you may not want to upcycle more valuable clothing. Instead, you might want to sell vintage or brand-name pieces on a secondhand marketplace like Poshmark, Mercari, ThredUp or even Etsy. Sure, these clothes can technically be upcycled, but you’ll likely find more value in simply reselling them if you just don’t want them anymore.</p> <p>That being said, there still is quite a market for upcycling designer clothes and accessories. Demand for luxury items repurposed as fun (cheaper) accessories, like designer bags turned into baseball caps or pins, has search for terms like ‘upcycling Louis Vuitton’ on the rise. And Etsy isn’t just a spot for reselling vintage items or clothing of value, either; the online platform is seeing an uptick in searches for upcycled items and has always been a destination for makers of upcycled items. Because if anyone can learn how to upcycle everything, it’s the people of Etsy. Dayna Isom Johnson, a trend expert at Etsy, told the Wall Street Journal, “On Etsy, you will find over 10,000 search results for recycled tie items that are made into pillows, mini skirts, capes, grief quilts and more.”</p> <p>As long as you have a vision, the opportunities really are endless. “When it comes to upcycling, it just really depends on what you want to create,” Moram adds. “Some fabrics are more durable than others. My favourites are natural fibres.”</p> <h2>What clothes can you not upcycle?</h2> <p>There are very few restrictions with upcycling clothes. What will be trickier to upcycle (and/or recycle), however, is anything with grand embellishments – think sequins, metallics or anything with a lot of beading or embroidery. If you put your mind to it, though, just about any piece of clothing, regardless of fabric, can be upcycled into something else.</p> <p>And what about items to recycle vs upcycle? If you’re trying to recycle clothes, it’s imperative that the fabric is dry and clean. An item’s various fixtures, such as buttons, zippers and other kinds of non-fabric closures, should also be removed before recycling clothes. Blended fabrics may also cause a recycling hiccup while going through the conveyor belt of recycling machines. For this reason, blended fabrics may lend themselves better to being upcycled rather than recycled.</p> <p>Recycled polyester can also pose challenges for recycling centres. Sure, we see clothing made of recycled polyester – most often derived from recycled PET water bottles – all the time. But contrary to popular belief, polyester can be recycled only so many times before it loses quality. For that reason, recycled polyester is better for upcycling than continued recycling.</p> <p>“When it comes to recycling fabrics, the best materials are natural fibres,” Moram adds. “Blended materials, like polyester and nylon, are harder to recycle.”</p> <h2>10 ways to upcycle clothing</h2> <p>OK, it’s time to get creative! And if you’re not all that crafty, don’t worry. As you’ll see below, you don’t need a ton of sewing know-how to pull off most of these easy upcycling projects.</p> <ol> <li><strong>Dye it</strong></li> </ol> <p>Whether it’s an old bridesmaid dress or a shirt with a stain on it, dye can give a once-worn item new life. “[It’s] such a great idea to dye clothing to hide those stains,” Moram says. “You can buy some fabric-safe dyes, or use scraps you have around the house, like onions or avocado skin and pits, instead.”</p> <ol start="2"> <li><strong>Patch it</strong></li> </ol> <p>You don’t have to be a whiz with a sewing machine to patch over holes or rips. Use a needle and thread (or a sewing machine) to attach a patch, or even try gluing it on. Manjarrez adds, “Sometimes patches are iron-on and don’t even need to be sewn, but I prefer to create patches from a similar fabric to make it look more intentional and not like you are covering a mistake.”</p> <ol start="3"> <li><strong>Embroider it</strong></li> </ol> <p>Everything from T-shirts to jeans can be embroidered. All you need is a needle and thread – and a little time to learn a new pastime. “Embroidering is such an easy way to upcycle a pair of jeans you no longer wear,” Wittig says. “You can even mend a hole with embroidery, giving the jeans a new look and saving them at the same time.”</p> <ol start="4"> <li><strong>Cut it</strong></li> </ol> <p>Avoid hearing “Where’s the flood?” every time you wear your too-short jeans. Instead, whip out the scissors and start fresh. “The simplest way would be to just cut [old jeans into] shorts – as short as you want them – and you are ready to go,” Moram explains. “If you don’t want the frayed look, you can use a needle and thread and hem them.” Old, too-short or out-of-style denim can also be easily cut (and/or hemmed) into a skirt.</p> <ol start="5"> <li><strong>Turn it into a quilt</strong></li> </ol> <p>Yes, like when Bella’s mum gifts her a blanket made of their old trip T-shirts in Breaking Dawn. According to Wittig, you’ll need about 15 shirts for a smaller, lap-size blanket and even more for something as big as a quilt.</p> <p>“Start by selecting old garments with fun colours or patterns that would look good together,” Manjarrez advises. “Then cut each one the size you want for the quilt. Stitch or sew the T-shirts together. Once it is all put together, stitch or sew the quilt’s border.”</p> <ol start="6"> <li><strong>Turn it into a tote</strong></li> </ol> <p>Stop getting single-use plastic bags (or even paper bags) at the grocery store, and instead, make your own eco-friendly tote bags. Moram suggests using an old sweater or T-shirt for this project. “You can use them as produce bags, grocery bags, shoe bags, shopping bags and anywhere you would use a traditional cotton bag,” she says.</p> <p>And totes are just the beginning. Manjarrez likes the idea of DIYing a makeup bag by sewing the fabric into a rectangle and simply adding a button.</p> <ol start="7"> <li><strong>Turn it into a scrunchie</strong></li> </ol> <p>“What a fun project to do with your kids,” Moram says. “It could be as simple as cutting your fabrics from an old T-shirt to use as a hair ribbon or stitching together a piece of cloth to make a hair tie (without an elastic).” You can even tie-dye it!</p> <p>You can also transform old fabric into another gym accessory. “You can turn [an old tee] into sweat bandanas to keep sweat out of your face when working out,” Manjarrez adds.</p> <ol start="8"> <li><strong>Give it to the dog</strong></li> </ol> <p>You can turn old fabric into anything from a pet bed or blanket to even a toy or pet-sized T-shirt – and your pet will love that it smells like you. “For small dogs and cats, use an old pillowcase to make a bed,” Moram recommends. “Take old clothing and cut it into strips and fill the pillowcase with it. Stitch with a needle and thread, or sew the opening of the pillowcase.” Here’s one tutorial that doesn’t even require a sewing machine, just some creating tying.</p> <ol start="9"> <li><strong>Use it to clean your house</strong></li> </ol> <p>Old baby onesies? A long-sleeved shirt that no longer fits or is stained beyond recognition? All that and more make excellent cleaning cloths. “If your clothing is too worn out to upcycle, don’t toss it out,” Wittig urges. “Instead, cut it into squares to use as reusable cleaning cloths around the house. Once they’re all dirty, simply run them through the wash and keep them in a bin under the sink.”</p> <ol start="10"> <li><strong>Transform it into gift wrap</strong></li> </ol> <p>Instead of wasting money on single-use wrapping paper, ‘gift wrap’ presents using fabric-wrapping techniques. “Fold the fabric over the gift, gather the fabric edges, and pull upward,” Moram says. “Knot the fabric tails. So simple!”</p> <h2>Upcycling is a win-win</h2> <p>See? Upcycling isn’t nearly as complicated as it’s sometimes made out to be. With a little bit of glue, (maybe) a needle and thread, and some innovation, you can keep just about any clothing item from wasting away in the landfill by extending its life. After all, doing something as actionable as upcycling your clothes instead of throwing them out is a truly meaningful way to help the planet and even stave off any climate anxiety you may be experiencing about the current climate crisis.</p> <p><em>Image credit: Shutterstock</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/diy-projects/10-ways-to-upcycle-old-clothes" target="_blank" rel="noopener">Reader's Digest</a>.</em></p>

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What it means when your teeth fall out in a dream

<p dir="ltr">Dreaming of your teeth falling out is never pleasant, but surprisingly and unfortunately they’re one of the most common types of dreams people experience and there are a few reasons why. </p> <p dir="ltr" role="presentation"><strong>1. Insecurity or shame</strong></p> <p dir="ltr">Dreams often represent feelings more than literal symbolism, and teeth falling out can represent issues with confidence and self-esteem. To interpret this dream, think about any areas of your life where you are experiencing shame or self-doubt.</p> <p dir="ltr"><strong>2. Rebirth or transformation</strong></p> <p dir="ltr">A theory popularised by renowned psychiatrist Carl Jung suggests that teeth falling out in a dream could represent a type of rebirth or transformation. Losing teeth is not necessarily a bad omen, but rather could be a sign of growth or positive changes, as adult teeth come in afterwards.</p> <p dir="ltr"><strong>3. Loss or grief</strong></p> <p dir="ltr">Losing teeth in a dream could represent a real-life loss or grief, and if the subconscious is trying to assimilate a real-life loss, it could lead to ‘losing’ things or parts of you in your sleep.</p> <p dir="ltr"><strong>4. Lack of control </strong></p> <p dir="ltr">Another popular idea is that losing your teeth in a dream is about control, more so a lack thereof. It’s important to consider if there is something in your life that makes you feel powerless, such as an issue out of your control or a sudden change.</p> <p dir="ltr"><strong>5. Literal dental issues</strong></p> <p dir="ltr">There is a possibility that dreaming of your teeth falling out could represent literal dental issues. Researchers in the Frontiers in Psychology study found that teeth dreams often correlated with dental irritation. </p> <p dir="ltr"><em>Image credit: Shutterstock</em></p>

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How to make your next holiday better for the environment

<p><a href="https://theconversation.com/profiles/brendan-canavan-228682">Brendan Canavan</a>, <em><a href="https://theconversation.com/institutions/university-of-nottingham-1192">University of Nottingham</a></em></p> <p>Being an environmentally friendly tourist can be challenging. Tourism is an industry that brings many <a href="https://www.unwto.org/EU-guidebook-on-sustainable-tourism-for-development">negative environmental impacts</a> – our pleasure often comes at the expense of local habitats or wildlife.</p> <p>Maya Bay on Thailand’s uninhabited Phi Phi Leh island became famous as the location of the 2000 Hollywood movie The Beach. But this led to rapid growth in visitors to the bay – as many as 8,000 a day at its peak – and put enormous strain on the bay’s natural habitats.</p> <p>In 2018, the bay was <a href="https://edition.cnn.com/travel/article/maya-bay-thailand-recovery-c2e-spc-intl/index.html">closed to tourists</a> for four years to let its coral reefs and wildlife recover.</p> <p>But tourism can also be an inspiring way to connect with oneself, with others and with new places. As tourists, we can learn, share and contribute to positive environmental practices.</p> <p>As a tourist, you also have influence. The money you spend, the social interactions you have and the resources you consume all <a href="https://www.sciencedirect.com/science/article/abs/pii/S0261517715300224?casa_token=TaXMOLW6Sp4AAAAA:PEnSG1AaAZ-MiuTNZ1wJfLRrzaNVIbaBsk1cKsP8M-_6KjruLO9tp09BqqzGnJTIZbN8_CoP4Q">help to shape an area</a>.</p> <p>So here are four pieces of advice for making your next holiday better for the environment.</p> <h2>Spend locally</h2> <p>We’ve all heard variations on the mantra “<a href="https://cleanisland.org/history-of-the-leave-only-footprints-initiative/#:%7E:text=%E2%80%9CTake%20only%20memories%2C%20leave%20only,the%20Leave%20Only%20Footprints%20program.">take only memories, leave only footprints</a>”. This message of less consumption and lower impact is a good ethos for environmentally sensitive tourism. The first thing to do is think about how you can leave more positive footprints behind.</p> <p>An excellent way to make the most of your economic footprint is to stay and shop in <a href="https://www.tandfonline.com/doi/full/10.1080/09669580802359293?casa_token=eNeLWWRPHxIAAAAA:9bT4S5-0O5b2JQWrYKgmjtDxrZzlv0P-H-9T2SoWT1fX6tFRkoVenNNcfmJbHV9ebhF2kP7XIEgz">independent businesses</a>. These businesses tend to pay local taxes and are owned by and employ local people. More of the money you spend stays in the immediate area as a result.</p> <p>Where tourist money directly benefits local people and businesses, their support for conservation is <a href="https://www.jstor.org/stable/pdf/26069456.pdf?casa_token=rdKkHk5QviUAAAAA:2ZCqsGG1f-2wFTIdmptbrJDVo8iPjYnam7QPdHXviRy_e0wA7YMY7fc0Qm1smIII4cg6_WriJ1OQwPvxMibmeHQxnO81NPd9jwoeVRudUS2TVv2TNeg">often encouraged</a>. Tourists <a href="https://www.sciencedirect.com/science/article/pii/S0261517709000120#sec5">visiting rhino sanctuaries</a> in Botswana, for example, bring income and support jobs. In 2010, the country’s Khama Rhino Sanctuary employed 26 permanent staff and many more casual labourers.</p> <p>This economic security can, in turn, prompt local people to appreciate the importance of protecting vulnerable animal species like rhinos. <a href="https://www.tandfonline.com/doi/abs/10.1080/09669582.2021.1932927?casa_token=rffO3wgsu6UAAAAA:7dounwsgVunXCW4-NERDNDX9Ks_OVfa3z5TfZDojAdiVVKuXbU52_3DnRNfALNjMCW0PzGPPOu0MQQ">Separate research</a> on people living around Kenya’s Maasai Mara nature reserve found that people whose livelihoods were dependent on tourism were more likely to support efforts to conserve local wildlife.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/524360/original/file-20230504-19-znuosc.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/524360/original/file-20230504-19-znuosc.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/524360/original/file-20230504-19-znuosc.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/524360/original/file-20230504-19-znuosc.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/524360/original/file-20230504-19-znuosc.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/524360/original/file-20230504-19-znuosc.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/524360/original/file-20230504-19-znuosc.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=3 2262w" alt="Two white rhinos drinking from a pond." /><figcaption><span class="caption">Two white rhinos at Khama Rhino Sanctuary, Botswana.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/white-rhinoceros-ceratotherium-simum-squarelipped-khama-2060738441">Al Carrera/Shutterstock</a></span></figcaption></figure> <h2>Tread lightly</h2> <p>Tourism creates waste and uses up resources. Treading carefully will minimise the environmental impact you have on your holiday destination.</p> <p>A simple way to lower your environmental footprint is to use fewer resources at every stage of your holiday. A single tourist uses <a href="https://www.e-unwto.org/doi/pdf/10.18111/9789284414529">300 litres</a> of water in their holiday accommodation on average each night. Reusing towels, flushing the toilet less and shortening your shower time can all help to reduce demand for water resources.</p> <p>Thinking about the footprints you leave as a tourist is a useful mindset. You may even become more aware of the positive legacy you can leave behind.</p> <p>Learn about the local area and the environmental issues that matter there. If habitat loss is a problem, contribute to local organisations that support conservation. Organisations like the <a href="https://www.nationaltrust.org.uk/holidays">National Trust</a> even offer holidays in the UK that help to fund their work.</p> <h2>Place matters</h2> <p>Tourism shifts you away from the familiar and gives you <a href="https://www.sciencedirect.com/science/article/abs/pii/S0160738312001211?casa_token=zHTCleS_F3kAAAAA:jWMOOtEJzH8OXySUqafP5Z7koLFOtNSJ2Ik4ncoA9wPCHTW-1MRNJJwRvYtoopoSqCwTRm_TeA">space for self-reflection</a>. Research has found that people have been <a href="https://www.tandfonline.com/doi/abs/10.1080/02508281.2017.1342349?role=button&amp;needAccess=true&amp;journalCode=rtrr20">inspired by travel to make life changes</a> such as relocating or shifting career.</p> <p>Many keen rock climbers, for instance, adopt a <a href="https://www.tandfonline.com/doi/pdf/10.1080/17450101.2014.977667?casa_token=gCsYfe0mSDkAAAAA:q8f6HbQ9rlwXS5_DGl3De1XUnHXX6U0EC3QUNz65pFivUgPo7RDH0-zGXvspjrTrv73FKkouDPM-">minimalist and mobile lifestyle</a>. <a href="https://www.tandfonline.com/doi/full/10.1080/14616688.2012.762691?needAccess=true">One study</a> on climbers’ lifestyles in the US showed that the challenges of life on the road, gatherings at campgrounds and the considerable amount of time spent in nature can be enriching.</p> <p>Rock climbers’ lifestyles are inspired by and connected to natural settings. And many alternative types of tourism are too. These tourists can become powerful advocates for the protection of the places they care deeply about. Surf tourists, for example, have driven <a href="https://www.sas.org.uk/">various campaigns</a> against the discharge of sewage into UK bathing waters.</p> <p>You and those you travel with can be similar cheerleaders for the places you care about. Join organisations fighting for their conservation, contribute to their sustainable development and share your appreciation of these places with others.</p> <h2>Stay curious</h2> <p>A final thing you can do as a tourist is to keep exploring. It can be tempting to stay in a <a href="https://www.jstor.org/stable/pdf/40970087.pdf?casa_token=zGlcyUgr_JcAAAAA:TzIuU8wrbvXyjAxawpea1Nw35y-5DSZX-MShnpndR4iEwzOQqCul3Hn61SFdotC4dO3hMZ6ddpOI-O0v45K7Jwo6TY9I4FVbUaE8QMuGo7qsBFbvbXE">tourist bubble</a> and not leave the confines of your resort or stick with familiar travel groups and activities.</p> <p>Cruises are a classic example of bubble tourism. The places visited do not really matter; the floating hotel is the main attraction.</p> <p>But cruise tourism rarely benefits local populations and brings <a href="https://www.sciencedirect.com/science/article/abs/pii/S0261517717302418?casa_token=dz_gzPmnVTsAAAAA:o6WggzlegsnTGIh9__NvL7POYKzGB3pHd44TNswicbl0sOSc5uTUYG-G_qZroQ3gaQVchZR5Gw">significant negative environmental impacts</a>. In the Trujillo Bay area of Honduras, for example, <a href="https://www.sciencedirect.com/science/article/pii/S0261517717302418?casa_token=DDSyzNJhU5sAAAAA:vqMQqzyKJMXHLZmVfcuYesAmc-0KsqzR8GdX97r0AzecrnXCRPNMC7_lHBKyqYKzLbMoHh83zQ#sec7">increases in garbage and sewage</a> have been reported since commercial cruise tourism began operating in the area in 2014.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/524072/original/file-20230503-28-w8obuy.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/524072/original/file-20230503-28-w8obuy.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=402&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/524072/original/file-20230503-28-w8obuy.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=402&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/524072/original/file-20230503-28-w8obuy.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=402&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/524072/original/file-20230503-28-w8obuy.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=505&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/524072/original/file-20230503-28-w8obuy.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=505&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/524072/original/file-20230503-28-w8obuy.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=505&amp;fit=crop&amp;dpr=3 2262w" alt="A beach full of tourists from the cruise ship moored nearby." /><figcaption><span class="caption">A cruise ship moored near Mahogany Bay beach, Honduras.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/mahogany-bay-beach-full-tourists-cruise-1647866578">Ramunas Bruzas/Shutterstock</a></span></figcaption></figure> <p>Similar concerns have prompted calls to restrict cruise tourism in popular European destinations like <a href="https://www.theguardian.com/world/2022/jul/25/cruise-passengers-shuttled-into-venice-by-motor-boat-to-dodge-big-ships-ban">Venice</a>, <a href="https://www.euronews.com/travel/2022/09/01/stop-cruises-50000-people-sign-petition-to-regulate-polluting-ships-in-marseille">Marseille</a> and <a href="https://www.theguardian.com/world/2023/apr/09/a-plague-of-locusts-barcelona-battles-port-authorities-to-curb-cruise-tourists">Barcelona</a>. In 2022, more than 50,000 people signed a petition to ban cruise ships from Marseille.</p> <p>Going beyond familiar or fashionable tourist bubbles can help you avoid such negative associations. <a href="https://www.sciencedirect.com/science/article/pii/S0261517709001113?casa_token=SHXc1sqnFOkAAAAA:T8KwGbxBT_jHQv1RMWfJaQagU4C_XnnOKxxwNqODHpboL6YRkzRsr-C9W6mgRHQDa-M6vcAYAA#sec7">Short-haul city breaks</a> are a more environmentally friendly option.</p> <p>Travellers to these destinations are more likely to use means of transportation that are associated with <a href="https://www.gov.uk/government/statistics/transport-and-environment-statistics-autumn-2021/transport-and-environment-statistics-autumn-2021#:%7E:text=The%20biggest%20contributors%20to%20this,of%20emissions%2C%2019%20MtCO2e%20">less CO₂ emissions</a> than long-haul travel, such as <a href="https://www.sciencedirect.com/science/article/pii/S0959652613005131?casa_token=INw7hbOMnDEAAAAA:Do8AzrmSnJZtOHdqWtc7QLFhgrWF520ej0-_gt0rcZmhzyLGT5DSS3SdmRR6tnxC3qtOHXIThQ">trains or coaches</a>. And in urban areas, their activities are likely to take place in a concentrated geographical area.</p> <p>Thinking about the footprints you leave and the memories you take can help you to become a more environmentally aware tourist. Leave positive imprints behind, tread carefully, put yourself out there and keep exploring.</p> <p>This is a mantra to adopt and share with your travel groups to get the most out of your holiday experiences while simultaneously reducing your impact on the planet.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/203445/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/brendan-canavan-228682">Brendan Canavan</a>, Senior Lecturer in Marketing, <em><a href="https://theconversation.com/institutions/university-of-nottingham-1192">University of Nottingham</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-make-your-next-holiday-better-for-the-environment-203445">original article</a>.</em></p> <p><em>Images: Getty</em></p>

International Travel

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How to beat the retirement blues

<p>When people plan their retirement they don’t usually expect Post retiring depression (PRD). This kind of depression usually stems from dashed expectations, financial trouble or feeling lost and lonely. That’s why we’ve got four top tips to avoid PRD and enjoy your free time.</p> <p><strong>1. Plan it out</strong></p> <p>Know what you want to do, not what you think you should be doing. Don’t hold back in indulging yourself, travelling the world, volunteering abroad – the temporary discomfort of not knowing is better than realising when it’s too late that you never completed your bucket list.</p> <p><strong>2. Routine</strong></p> <p>A sudden lack of structure can become exhausting or at least unsettling. Schedule activities such as exercise, housework, errands, and social time. Then let the day flow from there.</p> <p><strong>3. Keep active</strong></p> <p>There is a lot of research to show that the people who cope best with retirement are those who stay active and involved. This might include:</p> <ul> <li>Developing an old hobby or starting a new one. </li> <li>Staying physically active, through walking, swimming, gym or sport. Make sure your exercise routine is appropriate for your physical capacities and limitations. </li> <li>Volunteering with a charity or church group. </li> <li>Working part-time. </li> <li>Studying a course.</li> </ul> <p><strong>4. Stay in touch</strong></p> <p>Loneliness and isolation can be easily avoided, so don’t fall into the trap of feeling alone. Make the effort to stay in contact with family and friends. Offer to babysit your grandchildren. Check out local community centres for upcoming activities you might enjoy. Even if you're not sure try something new, you might surprise yourself!</p> <p><em>Images: Getty</em></p>

Retirement Life

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7 ways to make sure your garden is eco-friendly

<p>Your garden may be green but is it as environmentally friendly as it could be? Any green thumb knows gardening is about cultivation and conservation so ensuring your garden is eco-friendly will not only help your plot of paradise thrive but the wider environment as well. No matter how big or small your garden, here are 7 easy ways to make your garden greener.</p> <p><strong>Make your own compost</strong></p> <p>Don’t use chemic fertilisers when composting is the best way to give your plants added nutrients. Start a compost bin and you’ll not only feel better throwing out your dinner scraps but your garden will thrive.  </p> <p><strong>Reduce water usage</strong></p> <p>Adopting a few smart watering techniques will easily reduce precious water usage. Adding mulch to your garden will help hold moisture in the soil for longer which means less watering. Install a drip line as they require half the water used by sprinklers.</p> <p><strong>Don’t use pesticides</strong></p> <p>Most of the insects in your garden are beneficial so using a pesticide to kill the minority of pesky bugs will do more harm than good. If your garden does have pests, use an organic pesticide or one targeting that particular pest.</p> <p><strong>Recycle</strong></p> <p>Recycle your old pots or buy recycled items. Everyday items like plastic cartons and yoghurt pots can be used as seed trays.</p> <p><strong>Go native</strong></p> <p>Plants indigenous to Australia or from areas with similar climates (like Mediterranean plants) not only have a natural defence against pests but flourish in our weather conditions. They are easier to grow, use less water and require less maintenance.</p> <p><strong>Use rainwater</strong></p> <p>Why pay for water when you can get it for free? Use a rain barrel or any type of container to catch the rain. Make sure you place a screen over the barrel to keep out any debris.</p> <p><strong>Companion plant</strong></p> <p>Many first-time gardeners tend to randomly choose plants for their garden without considering which plants work well together. Known as companion planting, choosing plants that complement each other will help all your plants thrive and fend of pests.</p> <p><em>Image credits: Getty Images </em></p>

Home & Garden

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Anxious dogs have different brains to normal dogs, brain scan study reveals

<p>Dog ownership is a lot of furry companionship, tail wags and chasing balls, and ample unconditional love. However, some dog owners are also managing canine pals struggling with mental illness.</p> <p>A newly published study <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0282087">in PLOS ONE</a> has examined the brain scans of anxious and non-anxious dogs, and correlated them with behaviour. The research team at Ghent University, Belgium, found that our anxious dog friends not only have measurable differences in their brains linked to their anxiety, but these differences are similar to those found in humans with anxiety disorders as well.</p> <h2>Anxious friends</h2> <p>Anxiety disorders in humans are varied and can be categorised into several main types. Overall, they represent high levels of fear, emotional sensitivity and negative expectations. These disorders can be difficult to live with and sometimes difficult to treat, in part due to how varied and complex anxiety is.</p> <p>Researching anxiety in animals can help us to understand what drives it, and to improve treatment for both humans and animals. The new study sought to investigate possible pathways in the brain that are associated with anxiety in dogs. Understanding this could both improve treatment for anxiety in veterinary medicine, and reveal similarities with what we know of human anxiety.</p> <p>Dogs with and without anxiety were recruited for functional magnetic resonance imaging (fMRI) scans of their brains. Dogs have been involved in awake fMRI studies before, but for this one, with dogs that might get easily stressed out, the dogs were under general anaesthesia.</p> <p>Owners of the dogs also filled out surveys on their pets’ behaviour. The researchers performed data analysis and modelling of brain function, focusing on regions of the brain likely to show differences related to anxiety. Based on previous research on animal and human anxiety, the team dubbed these brain regions the “anxiety circuit”.</p> <p>They then analysed whether there were differences between the brain function of anxious and non-anxious dogs, and if those differences actually related to anxious behaviours.</p> <h2>Different brains</h2> <p>The researchers found there were indeed significant differences between anxious and non-anxious dogs. The main differences were in the communication pathways and connection strength within the “anxiety circuit”. These differences were linked with higher scores for particular behaviours in the surveys as well.</p> <p>For example, anxious dogs had amygdalas (an area of the brain associated with the processing of fear) that were particularly efficient, suggesting a lot of experience with fear. (This is similar to findings from human studies.) Indeed, in the behaviour surveys, owners of anxious dogs noted increased fear of unfamiliar people and dogs.</p> <p>The researchers also found less efficient connections in anxious dogs between two regions of the brain important for learning and information processing. This may help explain why the owners of the anxious dogs in the study reported lower trainability for their dog.</p> <h2>A difficult time</h2> <p>Brains are exquisitely complex biological computers, and our understanding of them is far from comprehensive. As such, this study should be interpreted cautiously.</p> <p>The sample size was not large or varied enough to represent the entire dog population, and the way the dogs were raised, housed, and cared for could have had an effect. Furthermore, they were not awake during the scans, and that also may have influenced some of the results.</p> <p>However, the study does show strong evidence for measurable differences in the way anxious dog brains are wired, compared to non-anxious dogs. This research can’t tell us whether changes in the brain caused the anxiety or the other way around, but anxiety in dogs is certainly real.</p> <p>It’s in the interests of our anxious best friends that we appreciate they may be affected by a brain that processes everything around them differently to “normal” dogs. This may make it difficult for them to learn to change their behaviour, and they may be excessively fearful or easily aroused.</p> <p>Thankfully, these symptoms can be treated with medication. Research like this could lead to more finessed use of medication in anxious dogs, so they can live happier and better adjusted lives.</p> <p>If you have a dog you think might be anxious, you should speak to a veterinarian with special training in behaviour.</p> <p><em>Image credit: Shutterstock</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/anxious-dogs-have-different-brains-to-normal-dogs-brain-scan-study-reveals-201775" target="_blank" rel="noopener">The Conversation</a>.</em></p>

Family & Pets

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Why does money cause anxiety? 5 finance habits to transform your peace of mind

<h2>Money and your mental health</h2> <p style="font-size: medium; font-weight: 400;">Money is the top source of stress among Australians, according to private health insurance provider, Medibank. And this pressure is taking a toll on our collective mental health. Another poll conducted in July revealed that almost 90 per cent of us are experiencing anxiety over our finances and the ever-rising cost of living.</p> <p style="font-size: medium; font-weight: 400;">Money can hold such power over mental health because it plays a big role in how we navigate our place in today’s world. Our financial perceptions and experiences closely overlap with our sense of self-worth, confidence, and personal power, explains clinical psychologist, Jonathan D. Friedman. That’s why “financial anxiety is a mix of material and psychological concerns,” he says, which can be based on both concrete and perceived realities. This means that freaking out about money may stem from a range and combination of situations, from the actual lack of funds to pay bills to social pressures and obligations.</p> <h2>Why does money cause anxiety?</h2> <p style="font-size: medium; font-weight: 400;">Your life experiences with money have a big effect on your current relationship with it, explains mental health counsellor, Aja Evans. At a base level, if you grew up in a financially insecure environment, many people will bring this anxiety-ridden scarcity mentality with them into adulthood – spending money feels wrong or dangerous, even if it doesn’t necessarily reflect their current reality. But other messages stick with us, too.</p> <p style="font-size: medium; font-weight: 400;">Maybe money was ignored or never discussed in your family, so dealing with finances as an adult makes you feel overwhelmed. Studies show that this type of anxiety often snowballs into to avoidance behaviours, like neglecting your finances. Whether that means you avoid checking bank statements, delay saving (or learning about money-saving methods), or don’t form a budget, “[this] can easily lead to a cycle of overspending and always trying to catch up with financial responsibilities,” says psychiatrist, Dr Jason Hunziker.</p> <p style="font-size: medium; font-weight: 400;">Or, if you grew up experiencing money as a way to deal with problems or your feelings, that can help explain your attitude toward “retail therapy” impulse buys today, Evans says. Similarly, society props up wealthier people as being smarter or happier, she says – cues we’re exposed to from a young age that are difficult to unlearn, even if we know better. And social media makes these messages stronger than ever. According to a survey from Allianz Insurance, 57 per cent of people spend money they hadn’t planned to because of what they see on social media.</p> <h2>Why do I keep overspending?</h2> <p style="font-size: medium; font-weight: 400;">“Our emotions or moods govern a lot of our actions,” Evans says. Often, she says, overspending and impulse-buying are coping mechanisms to deal with uncomfortable feelings. And research confirms that we’re more likely to spend money when we’re stressed out.</p> <p style="font-size: medium; font-weight: 400;">A major part of this tendency is that it works, in a sense. Spending money is a form of instant gratification, triggering a rush of dopamine through the body. But when this feel-good hormone wears off, we’re left back at where we started – and potentially with some added guilt or stress about that spending. That’s why overspending can be a vicious cycle.</p> <p style="font-size: medium; font-weight: 400;">Now, find out how to build better money habits.</p> <p style="font-size: medium; font-weight: 400;">“Looking for a quick fix to a problem, a temporary solution is extremely appealing when you just want to feel better,” Evans says. “At some point, the overspending and impulse buying becomes the go-to problem solver” – whether the problem you face is boredom, a bad day at work, or something deeper.</p> <p style="font-size: medium; font-weight: 400;">Plus, advertisers and marketers know this human tendency inside and out – and they’re good at using it to their advantage. “Our email inbox, home mailbox, ads on television, and social media are full of advertisements telling us that our life is incomplete unless we have the item that they are trying to sell,” Dr Hunziker adds. “Because this information is present in all aspects of our lives, it makes it easier for us to impulsively make purchases, even when it falls outside of our financial budget.”</p> <h2>Tap into your feelings</h2> <p style="font-size: medium; font-weight: 400;">Before heading into a store or opening a shopping app, take a pause, Evans urges. “What are you feeling? Are you upset, hungry, angry, lonely, tired? Recognising that you are trying to deal with discomfort through spending helps you to shift the behaviour.”</p> <h2>Find other ways to get that feel-good hit</h2> <p style="font-size: medium; font-weight: 400;">It will be hard to break an impulse-buying habit at first. But Evans recommends that once you realise that you’re shopping to mask a bad mood or emotion, be deliberate about getting gratification from another source. “Talking to a friend, taking a class, exercising, journaling, cleaning your home – literally anything that will take you out of the desire to shop,” she says. “You won’t get it right every time, but slowly you will begin to learn that you can shift your mood without spending money, and your brain will adjust to getting that rush from something other than spending.”</p> <p style="font-size: medium; font-weight: 400;">Just like with fad diets, totally depriving yourself isn’t sustainable – and trying to justify every single dollar you spend can create more anxiety. That’s why as you work on your spending habits, leave some room in there for the occasional indulgence. Just make sure that you’re spending with intention and in a way that aligns with your values.</p> <h2>Allow permission to treat yourself</h2> <p style="font-size: medium; font-weight: 400;">For example, ask yourself: will spending this money save you time, make your job easier, bring you relaxation or genuine connection with a friend? “You can make it a personal rule to never purchase anything impulsively,” Dr Hunziker offers. “Wait at least one night to ‘sleep on it’ before making a purchase.”</p> <h2>Reframe your shame</h2> <p style="font-size: medium; font-weight: 400;">Whether it’s the holiday you’ve always wanted, a new laptop for work, or a morning latte, if intentionally spending money still brings you feelings like shame and guilt, try this science-approved trick. Researchers found that shame around spending money creates a self-reinforcing cycle of financial anxiety. But their review of studies, published in Organizational Behaviour and Human Decision Processes, found that you can counter this feeling by ‘reaffirming valued aspects’ of yourself, like your kindness or your hard work.</p> <p style="font-size: medium; font-weight: 400;">Over time, this process retrains your brain not to associate all spending with shame – but removing this barrier doesn’t mean you’ll just start spending frivolously. The study shows that taking shame out of the equation eases money anxiety while reducing poor or counterproductive financial decisions.</p> <h2>Understand your finances</h2> <p style="font-size: medium; font-weight: 400;"><span style="color: #444444; font-family: Raleway, sans-serif, 'Helvetica Neue', Helvetica, Arial; font-size: 16px; background-color: #ffffff;">Avoidance behaviours work to keep you stuck in a cycle of money anxiety – so the experts say it’s important to take an honest look at your finances and spending habits for lasting peace of mind. “Start learning about the different aspects about money you don’t understand,” Evans says. Tackling your avoidance behaviours head-on is an important part of stopping the financial anxiety cycle. But “building comfort in navigating your money gives you a sense of control that reduces stress,” too, so you’re more resilient if something unexpected happens financially.</span></p> <p>This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/money/why-does-money-cause-anxiety-5-finance-habits-to-transform-your-peace-of-mind" target="_blank" rel="noopener">Reader's Digest</a>. </p> <p><em>Image credit: Getty</em></p>

Money & Banking

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Pilot shares why nervous flyers should always book the first flight of the day

<p dir="ltr">A pilot has shared her ultimate travel hack for nervous flyers, revealing why anxious travellers should aim to get the first early morning flight. </p> <p dir="ltr">Morgan Smith, a Boeing 737 pilot, claims that flying in the morning can greatly reduce the amount of turbulence you feel in the air. </p> <p dir="ltr">In an interview with the New York Times, Ms Smith said that morning flights are less likely to be turbulent because of the effects of rising heat.</p> <p dir="ltr">She said, “As the day warms into the afternoon, heat rising off the land increases the chance for turbulence near the ground and turbulence caused by storms.”</p> <p dir="ltr">Morgan also had a couple of other suggestions for those worried about shaky plane journeys, offering some reassurance on the minimal danger of turbulence. </p> <p dir="ltr">She added, “The only thing people should fear from turbulence is possibly spilling their drink on a flight.”</p> <p dir="ltr">“Most injuries from turbulence come from people being out of their seats or not having their seatbelts on when it gets bumpy. So keep your seatbelt fastened, and don’t set your drink on your laptop.”</p> <p dir="ltr">Others have also shared that sitting towards the front of the plane can reduce the effects of turbulence, no matter what time of day you fly. </p> <p dir="ltr">A flight attendant told Sun Online Travel, “For anyone who is really scared of turbulence, my advice would be to sit as close to the front of the plane as possible because it acts like a wave.</p> <p dir="ltr">“What starts as a slight bump at the front of the aircraft can feel much worse by the time it reaches the rear.</p> <p dir="ltr">“Sometimes passengers at the front won’t even be aware of anything, while those at the back get really badly shaken up.”</p> <p dir="ltr"><em>Image credits: Getty Images</em></p>

Travel Tips

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Eco-activist attacks on museum artwork ask us to figure out what we value

<p>In the last few weeks <a href="https://www.nytimes.com/2022/10/23/arts/claude-monet-mashed-potatoes-climate-activists.html">climate change activists have perpetrated various acts</a> of reversible vandalism <a href="https://twitter.com/artnews/status/1585745905512169473">against famous works of art in public galleries</a>. </p> <p>In the latest incident on Oct. 27, two men entered <a href="https://www.theguardian.com/environment/2022/oct/27/girl-with-a-pearl-earring-vermeer-just-stop-oil-protest-mauritshuis-the-hague">the Mauritshuis gallery in the Hague</a>. After taking off their jackets to reveal t-shirts printed with anti-oil slogans, one proceeded to glue his head to <a href="https://www.reuters.com/business/environment/famed-girl-with-pearl-earring-painting-targeted-by-climate-activists-nos-2022-10-27/">glass overtop</a> <a href="https://www.mauritshuis.nl/en/our-collection/artworks/670-girl-with-a-pearl-earring/">Johannes Vermeer’s Girl with a Pearl Earring</a>, while the other bathed the head of his partner-in-crime with what appeared to be tinned tomatoes before gluing his own hand to the wall adjacent to the painting.</p> <p>This was just the latest in a series of similar art attacks that have peppered the news. </p> <p>The motivation of the eco-activists involved is to draw attention to the crisis of climate change, the role of big oil in hastening the deterioration of the environment and the necessity to save our planet.</p> <p>By attacking a famous and high-value cultural target like Vermeer’s Girl with a Pearl Earring — it <a href="https://www.imdb.com/title/tt0335119/">even starred in its own movie</a> — the protesters are asking us to examine our values.</p> <h2>Big oil protests</h2> <p>The first Vermeer painting to come to auction for almost 80 years <a href="https://www.cbc.ca/news/world/vermeer-fetches-record-price-1.506190">sold for almost $40 million in 2004</a>. Today a Vermeer (<a href="http://www.essentialvermeer.com/how_many_vermeers.html">there are not that many)</a> could easily be valued at twice that. Whether you like Vermeer or not, the monetary value of the targets under attack enhances the sheer audacity and shock value of the current art attacks.</p> <p>The eco-activists want to appear to desecrate something that people associate with value and with culture. Their point is that if we don’t have a planet, we’ll lose all the things in it that we seem to value more. </p> <p>As activist Phoebe Plummer of Just Stop Oil <a href="https://www.artnews.com/art-news/news/just-stop-oil-protestor-van-gogh-sunflowers-why-video-1234643678">told NPR after being involved in the attack on Van Gogh’s Sunflowers at London’s National Gallery</a>: “Since October, we have been engaging in disruptive acts all around London because right now what is missing to make this change is political will. So our action in particular <a href="https://www.npr.org/2022/11/01/1133041550/the-activist-who-threw-soup-on-a-van-gogh-explains-why-they-did-it">was a media-grabbing action to get people talking, not just about what we did, but why we did it</a>.”</p> <p>Note, the idea is disruption, not destruction. As acts designed for shock value, the activists did draw immediate public attention.</p> <h2>Attacking art</h2> <p>By staging their attacks in public galleries, where the majority of visitors carry cell phones, activists could be assured film and photos of the incidents would draw immediate attention. By sticking to non-corrosive substances and mitigating damage to the works under attack, they don’t draw the kind of public ire that wilful destruction would evoke. </p> <p>In recent news, attacking art as a form of public protest has largely been limited to public monuments outside the gallery space, like the <a href="https://www.cnn.com/2022/02/02/us/confederate-monuments-removed-2021-whose-heritage/index.html">destruction and removal of Confederate</a> or colonial statues. </p> <p>But it’s also true that works of museum art have come under attack before. Over the course of its history, <a href="https://www.theartnewspaper.com/2019/02/19/trimmed-splashed-and-slashed-the-anatomy-of-rembrandts-the-night-watch">Rembrandt’s Night Watch in the Rijksmuseum</a> in Amsterdam was stabbed in two separate incidents in 1911 and 1975; in 1990, it was sprayed with acid; but all of those attacks were ascribed to individuals with unclear and less clearly rational motives.</p> <p>I see a few issues at stake with assessing what these recent art attacks could mean.</p> <h2>1. How effective is the messaging?</h2> <p>The activists have been articulate about their objectives, but those objectives haven’t been <a href="https://twitter.com/BrydonRobert/status/1587587106997960705">obvious to everyone who sees</a> via social media, but doesn’t stick around to hear the explanation. When a broad <a href="https://www.smithsonianmag.com/smart-news/why-are-climate-activists-throwing-food-at-million-dollar-paintings-180981024/">range of media</a> <a href="https://time.com/6224760/climate-activists-throw-food-at-art/">outlets all</a> perceive <a href="https://www.forbes.com/sites/rebeccahughes/2022/08/05/why-are-climate-activists-gluing-themselves-to-art-in-italy/?sh=1e2e8a6a246a">the need to publish</a> editorials on why eco activists are targeting art, something is getting lost in translation.</p> <p>People see the endangerment of the works of art, but may ascribe that to the activists, not to the planetary erosion wrought by climate change. I don’t think everyone is getting the message.</p> <h2>2. Possible misplaced outrage</h2> <p>The incidents up until now have been pretty effective and harmless acts. But what if something is irreparably damaged? People will be outraged, but they’ll still be outraged about the art, not about the planet. </p> <p>And while there will be a call for stiff prison sentences, precedent suggests that’s an unlikely outcome. </p> <p>A man who damaged a Picasso valued at $26 million USD at the Tate Modern <a href="https://www.artnews.com/art-news/news/tate-modern-picasso-damaged-man-sentenced-1234569349">in London in 2020 was sentenced to 18 months in jail</a>.</p> <h2>3. Violation of public trust</h2> <p>The third effect is what I consider a violation of the public trust, and this gives me pause. Works of art, even the most famous ones, lead precarious lives of constant endangerment; war, weather, fire, floods. The protesters are destabilizing the idea that public galleries are “safe” spaces for works of art, held in public trust. </p> <p>As fari nzinga, inaugural curator of academic engagement and special projects at the <a href="https://www.speedmuseum.org/">Speed Art Museum</a> in Louisville, KY, pointed out in a 2016 paper: “The museum doesn’t serve the public trust simply by displaying art for its members, <a href="https://incluseum.com/2016/11/29/public-trust-and-art-museums">it does so by keeping and caring for the art on behalf of a greater community of members and non¬members alike</a>, preserving it for future generations to study and enjoy.” </p> <p>Right now these acts, no matter how well-intentioned, could lead to increased security and more limited access, making galleries prisons for art rather than places for people. </p> <p>At the same time, part of the activsts’ point is that economy that sustains <a href="https://grist.org/climate/can-art-museums-survive-without-oil-money/">big oil is entwined with arts infrastructure</a> and the art market.</p> <h2>The thing that saves us?</h2> <p>The pandemic taught us, I think, that art could be the thing we share that saves us; think of <a href="https://www.youtube.com/watch?v=Q734VN0N7hw">people during quarantine in Italy singing opera together from their balconies</a>. </p> <p>Eco-activists engaged in performance protests ask us to question our public institutions and make us accountable for what they, and we, value. Their climate activism is dedicated to our shared fate.</p> <p>If you’re willing to fight for the protection of art, maybe you’re willing to fight to protect the planet.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://theconversation.com/eco-activist-attacks-on-museum-artwork-ask-us-to-figure-out-what-we-value-193575" target="_blank" rel="noopener">The Conversation</a>. </em></p>

Art

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5 simple ways to ease anxiety

<p>Everyone knows what it feels like to lay awake at night worrying about something, whether it be if you locked the car, sent that email, or how prepared your family is for an earthquake.</p> <p>For some, it's a minor annoyance – nothing more than a niggling feeling. For others it's an anxiety which consumes their every thought and can affect their daily lives.</p> <p>Sufferers of generalised anxiety disorder (GAD) will find themselves worrying about everything, big or small, and may also suffer from conditions like depression, panic attacks and obsessive compulsive disorder. GAD sufferers are people who generally expect the worst, worry excessively for no apparent reason, are irritable and restless, have difficulty concentrating, and may suffer from stomach issues including nausea and diarrhoea.</p> <p>While it's unknown what exactly causes GAD, it is to do with the "wiring" of some areas of the brain, and there is a genetic link, however children and teens won't often recognise the symptoms.</p> <p>Adults need to keep an eye out for behaviours including a fear of making mistakes, a feeling that they're to blame for any disaster, and a need for frequent reassurance.</p> <p><strong>Five fast ways to feel calmer</strong></p> <p>On a day-to-day basis, there are simple ways to help manage anxiety and worries. Here are five things you can do to get through tasks that make you anxious and to access some calm when you really need it.</p> <p><strong>1.  Break up a mammoth task into small steps:</strong> Say you need to clean up your garage, but it's currently a storehouse for everything you've ever owned and dumped. Write a list of the individual steps needed: sort out items for giving away, give them a clean, ask friends/recipients to pick up, sort items for selling, decide value, list on Trade Me, etc. Tick off each task as you achieve it.</p> <p><strong>2. Just breathe:</strong> The first sign of a change in emotion is our breathing. One study has shown that up to 47 minutes before a panic attack, breathing starts to change. If you're breathing from mouth to chest, consciously focus on breathing from nose and belly. Consciously slowing down your breaths to a normal speed, might help temper anxiety symptoms and restore baseline calm.</p> <p><strong>3. There's an app for that:</strong> The <strong><span style="text-decoration: underline;"><a href="http://www.mentalhealth.org.nz/get-help/a-z/apps-e-therapy-and-guided-self-help/">Mental Health Foundation recommends a number of apps</a></span> </strong>and other forms of e-therapy to help you cope with anxiety. The <strong><span style="text-decoration: underline;"><a href="https://www.happier.com/">Happier</a></span> </strong>app is a simple way to collect happy moments you find in every day, share them with close friends and family, and be reminded to do more of what makes you happier.</p> <p><strong>4. Listen up:</strong> Music is one of the best ways to escape a repetitive thought and perhaps help trigger happier memories. If it helps, sing at the top of your lungs or dance in your room until you drop – this can be a great way to release tension. But if it spins your wheels, listening to slow, quiet classical music can have a particularly beneficial effect; evidence suggests it slows the pulse and heart rate, lowers blood pressure, and decreases levels of stress hormones.</p> <p><strong>5. Share the load:</strong> The saying "a problem shared is a problem halved" really has some merit. Sharing your problem with someone you trust or spending time with someone who shares the same concerns can ease the burden. But now there are multiple ways to share positive, happy thoughts too. Using Pinterest, for example, you can pin quotes that inspire and motivate you. It might be nice to know you're helping to inspire others and, in some cases, comfort them. Building a space for positivity, and a community around it, might help you feel less alone and subsequently alleviate some anxiety. </p> <p><em>Image: Shutterstock</em></p>

Mind

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We studied how COVID affects mental health and brain disorders up to two years after infection – here’s what we found

<p>The occurrence of mental health conditions and neurological disorders among people recovering from COVID has been a concern since early in the pandemic. Several studies have shown that a <a href="https://www.sciencedirect.com/science/article/pii/S2215036621000845" target="_blank" rel="noopener">significant proportion</a> of adults <a href="https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(22)00042-1/fulltext" target="_blank" rel="noopener">face problems</a> of this kind, and that the risks are greater than following other infections.</p> <p>However, several questions remain. Do the risks of psychiatric and neurological problems dissipate, and if so, when? Are the risks similar in children as in adults? Are there differences between COVID variants?</p> <p>Our new study, published in <em><a href="https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(22)00260-7/fulltext" target="_blank" rel="noopener">The Lancet Psychiatry</a></em>, explored these issues. In analyses led by my colleague Maxime Taquet, we used the electronic health records of about 1.25 million people diagnosed with COVID, mostly from the US. We tracked the occurrence of 14 major neurological and psychiatric diagnoses in these patients for up to two years.</p> <p>We compared these risks with a closely matched control group of people who had been diagnosed with a respiratory infection other than COVID.</p> <p>We examined children (aged under 18), adults (18-65) and older adults (over 65) separately.</p> <p>We also compared people who contracted COVID just after the emergence of a new variant (notably omicron, but earlier variants too) with those who did so just beforehand.</p> <p>Our findings are a mixture of good and bad news. Reassuringly, although we observed a greater risk of common psychiatric disorders (anxiety and depression) after COVID infection, this heightened risk rapidly subsided. The rates of these disorders among people who had COVID were no different from those who had other respiratory infections within a couple of months, and there was no overall excess of these disorders over the two years.</p> <p>It was also good news that children were not at greater risk of these disorders at any stage after COVID infection.</p> <p>We also found that people who had had COVID were not at higher risk of getting Parkinson’s disease, which had been a concern early in the pandemic.</p> <p>Other findings were more worrying. The risks of being diagnosed with some disorders, such as psychosis, seizures or epilepsy, brain fog and dementia, though mostly still low, remained elevated throughout the two years after COVID infection. For example, the risk of dementia in older adults was 4.5% in the two years after COVID compared with 3.3% in those with another respiratory infection.</p> <p>We also saw an ongoing risk of psychosis and seizures in children.</p> <figure class="align-center "><em><img src="https://images.theconversation.com/files/479705/original/file-20220817-11701-ygfp4m.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/479705/original/file-20220817-11701-ygfp4m.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/479705/original/file-20220817-11701-ygfp4m.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/479705/original/file-20220817-11701-ygfp4m.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=338&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/479705/original/file-20220817-11701-ygfp4m.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/479705/original/file-20220817-11701-ygfp4m.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/479705/original/file-20220817-11701-ygfp4m.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=424&amp;fit=crop&amp;dpr=3 2262w" alt="A woman sits by a window, hiding her head." /></em><figcaption><em><span class="caption">Rates of depression and anxiety were higher after COVID, but only for a short time.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/beautiful-young-blonde-caucasian-female-feeling-2057071157" target="_blank" rel="noopener">Stock Unit/Shutterstock</a></span></em></figcaption></figure> <p>In terms of variants, although our data confirms that omicron is a much milder illness than the previous delta variant, survivors remained at similar risk of the neurological and psychiatric conditions we looked at.</p> <p>However, given how recently omicron emerged, the data we have for people who were infected with this variant only goes up to about five months after infection. So the picture may change.</p> <p><strong>Mixed results</strong></p> <p>Overall, our study reveals a mixed picture, with some disorders showing a transient excess risk after COVID, while other disorders have a sustained risk. For the most part, the findings are reassuring in children, but with some concerning exceptions.</p> <p>The results on omicron, the variant currently dominant around the world, indicate that the burden of these disorders is likely to continue, even though this variant is milder in other respects.</p> <p>The study has important caveats. Our findings don’t capture people who may have had COVID but it wasn’t documented in their health records – perhaps because they didn’t have symptoms.</p> <p>And we cannot fully account for the effect of vaccination, because we didn’t have complete information about vaccination status, and some people in our study caught COVID before vaccines became available. That said, in <a href="https://pubmed.ncbi.nlm.nih.gov/35447302/" target="_blank" rel="noopener">a previous study</a> we showed the risks of these outcomes were pretty similar in people who caught COVID after being vaccinated, so this might not have significantly affected the results.</p> <p>Also, the risks observed in our study are relative to people who had had other respiratory infections. We don’t know how they compare to people without any infection. We also don’t know how severe or long lasting the disorders were.</p> <p>Finally, our study is observational and so cannot explain how or why COVID is associated with these risks. Current theories include persistence of the virus in the nervous system, the immune reaction to the infection, or problems with blood vessels. These are being investigated in <a href="https://academic.oup.com/braincomms/advance-article/doi/10.1093/braincomms/fcac206/6668727?searchresult=1" target="_blank" rel="noopener">separate research</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/188918/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/paul-harrison-1371295" target="_blank" rel="noopener">Paul Harrison</a>, Professor of Psychiatry, <a href="https://theconversation.com/institutions/university-of-oxford-1260" target="_blank" rel="noopener">University of Oxford</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com" target="_blank" rel="noopener">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/we-studied-how-covid-affects-mental-health-and-brain-disorders-up-to-two-years-after-infection-heres-what-we-found-188918" target="_blank" rel="noopener">original article</a>.</em></p> <p><em>Image: Getty Images</em></p>

Mind

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Man sues company for celebrating his birthday

<p dir="ltr">A man has been awarded $US450,000 ($A611,000) after his colleagues threw a birthday party, despite him asking not to due to his anxiety disorder.</p> <p dir="ltr">Kevin Berling was working as a lab technician at Gravity Diagnostics in Kentucky when his fellow employees threw a celebration for his birthday on August 7, 2019.</p> <p dir="ltr">The 29-year-old suffered a panic attack following the celebrations and was eventually fired from his job. </p> <p dir="ltr">Mr Berling then filed a compensation lawsuit, seeking damages and compensation for lost income.</p> <p dir="ltr">“Managers started giving him a hard time for his response to the birthday celebrations,” his lawyer Tony Bucher told local TV news outlet WKRC.</p> <p dir="ltr">“They actually accused him of stealing his co-workers’ joy.”</p> <p dir="ltr">Mr Berling specifically told his boss in 2018 that he did not want any celebrations for his birthday at work due to his anxiety. </p> <p dir="ltr">His employer claims to have “forgot” about the request which resulted in a panic attack on that fateful day in 2019.</p> <p dir="ltr">It took Mr Berling almost an hour to recover from the awful ordeal in his car, which was then questioned the following day.</p> <p dir="ltr">Following the interrogation, Mr Berling suffered another panic attack. </p> <p dir="ltr">A week later, he was fired from his job with his manager being “worried about him being angry and possibly becoming violent”.</p> <p dir="ltr">Mr Berling was awarded a $US450,000 ($A611,000) judgment against the company by a unanimous jury.</p> <p dir="ltr">The settlement included $US120,000 ($A163,000) in lost wages and benefits, $US30,000 ($A40,000) in future wages, and $US300,000 ($A408,000) for “past, present and future mental pain and suffering, mental anguish, embarrassment, humiliation, mortification, and loss of self-esteem”.</p> <p dir="ltr"><em>Image: Shutterstock</em></p>

Money & Banking

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The reality of retiring

<p dir="ltr">A lot of people think that retirement is just having all the time in the world to do whatever you want.</p> <p dir="ltr">But what some don’t understand is that the realities of retirement can trigger stress, anxiety and depression. </p> <p dir="ltr">What can trigger these feelings can stem from what your life was like before you decided to retire. </p> <p dir="ltr">Below is a list of common challenges that <a href="https://www.helpguide.org/articles/aging-issues/adjusting-to-retirement.htm" target="_blank" rel="noopener">Help Guide</a> identified that are experienced by people during retirement.</p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Struggling to “switch off” from work mode and relax, especially in the early weeks or months of retirement.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Feeling anxious at having more time on your hands, but less money to spend.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Finding it difficult to fill the extra hours you now have with meaningful activity.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Losing your identity. If you’re no longer a doctor, teacher, designer, sales person, electrician, or driver, for example, who are you?</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Feeling isolated without the social interaction of being around your coworkers.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Experiencing a decline in how useful, important, or self-confident you feel.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Adjusting your routine or maintaining your independence now you’re at home with your spouse during the day.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Some retirees even feel guilty about receiving money from a pension without directly working for it.</p> </li> </ul> <p dir="ltr">If you feel as though any of these relate to you and your retirement (or pre-retirement!) situation, we’ve put together a handy list of OverSixty articles to help you overcome these issues and a whole host of others.</p> <ol> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://www.oversixty.com.au/lifestyle/retirement-life/how-to-make-the-most-of-your-super-as-you-retire-or-semi-retire" target="_blank" rel="noopener">How to make the most of your super as you retire or semi-retire</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://www.oversixty.com.au/lifestyle/retirement-life/five-quick-ideas-for-staying-active-in-retirement" target="_blank" rel="noopener">Five quick ideas for staying active in retirement</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://oversixty.com.au/lifestyle/retirement-life/how-much-do-australians-need-to-retire" target="_blank" rel="noopener">How much do Australians need to retire?</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://oversixty.com.au/lifestyle/retirement-life/5-tips-to-make-transitioning-into-retirement-easier" target="_blank" rel="noopener">5 tips to make transitioning into retirement easier</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://oversixty.com.au/lifestyle/retirement-life/ten-key-steps-to-help-you-make-your-retirement-the-best-years-of-your-life" target="_blank" rel="noopener">Ten key steps to help you make your retirement the best years of your life</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://oversixty.com.au/lifestyle/retirement-life/why-retirement-living-is-the-perfect-way-to-upsize-your-lifestyle" target="_blank" rel="noopener">Why retirement living is the perfect way to upsize your lifestyle</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://oversixty.com.au/lifestyle/retirement-life/how-one-day-off-work-led-to-a-dream-retirement" target="_blank" rel="noopener">How one day off work led to a dream retirement</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://oversixty.com.au/lifestyle/retirement-life/the-only-way-is-up" target="_blank" rel="noopener">The only way is up!</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"><a href="https://oversixty.com.au/lifestyle/retirement-life/want-to-see-a-therapist-but-don-t-know-where-to-start-here-s-how-to-get-a-mental-health-plan" target="_blank" rel="noopener">Want to see a therapist but don’t know where to start? Here’s how to get a mental health plan</a></p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation"> <a href="https://oversixty.com.au/lifestyle/retirement-life/why-it-s-important-to-try-new-things-in-later-life" target="_blank" rel="noopener">Why it's important to try new things in later life</a></p> </li> </ol> <p dir="ltr"><em>Image: Shutterstock</em></p>

Retirement Life